1/14/11 Fri
strength Work Shoulder Press 5×5 Back Squat 10×20 (95/65) Advanced: Time Permitting Sled and slam ball work
1/13/11 Th
WOD: 3 Rounds 13 MB Cleans (20/14) 13 per DB Row (50/30) 13 per DB Hang Power Snatch (50/30) 13 SSH 2 Rounds 12 Cleans (95/65) 12 Power Snatch (95/65) 12 DU 1 Round 11 DB Thrusters (50/30)-alt. 5 presses per side do last rep together 11 Burpees
1/12/11 Wed
WOD: 2 Rounds 21 KBS (24/16) 12 Pull Ups Tire Pull 21 Clean & Jerks (95/65) 12 Pull Ups Tire Pull
1/11/11 Tues
Strength Work: DB Row 5×8 Main WOD: 21 Thrusters 75/55 21 Sit Ups 21 SDHP 75/55 21 Side Straddle Hop 15 Thrusters 15 Sit Ups 15 SDHP 15 SSH 9 Thrusters 9 Sit Ups 9 SDHP 9 SSH