Dec 1 2010 Wed
Lab Work Shoulder Stability MuaHahahahahaaa Main WOD:”I Got 5 On It” 5 Rounds for Time 5 Burpees 5 HPC 5 Thrusters
11-30-10 Tues
Strength Effort: Front Squat 12 10 10 8 8 DB Row 10 10 10 10 Main WOD: Bench Mark Helen 3 Rounds For Time 400m Run 21 KBS (24/16) 12 Pull Ups
11-29-10 Mon.
Strength Work: Shoulder Press 12 12 10 10 8 8 AMRAP WOD: 21 DB C & J Per Side 10 DB Squats Per Side 15 DB C & J Per 10 DB Squats Per 9 DB C & J Per 10 DB Squats Per
Sat 11/27/10
WOD: 30 – 22 – 16 – 12 Wall Ball Shots (20/14) Bicycle Cross Overs Push Press (115/75) After Ea. Round 400m Run 500m Row