12/29/10 Wed
Strength Work: Front Squats 4 x 12 @ Approx 50% body wt. Focus- Controlled Descent Depth Hold Explosiveness Main WOD: 5 Rounds For Time 5 Power Cleans 5 Front Squats 5 Push Jerk 20 Singles
12/28/10 Tues
As The Time Draws Nigh! DB Row 4×10 during rest hammy glut hip stretch Those who’ve not done the 100 burpees… it’s on. Main WOD: 4 Rounds For Time 21 Push Press (75/55) 15 SDHP (75/55) 9 Dips -2 Bldg Run-
12/27/10 Mon
It’s Coming….! WOD: 100 Burpees For Time. 5 Sets – No Time Component 12 Shoulder Press 50 Singles 10 30* Sit UPs 1min. Rest
12/24/10 Fri
WOD: Power Cleans 10 sets of 5 start at 50% body wt. increase by 10lb ea set. MetCon WOD to follow time permitting. 3 Rounds For Time 10 Thrusters 8 WBS 6 Burpees