11-12-10 Fri
……………………………………….. Med Balls, Tires and Ropes Oh My! …………………………. Technique & Development: BB Row – 4 x 12 Main WOD: 21 DB HPS / Thruster – (ea. side) 21 RDL’s 21 Pull Ups 21 Air Squats 21 BB Biceps Curls 15 DB HPS / Thruster 15 RDL’s 15 Pull Ups 15 Air Squats 15 BB […]
11-11-10 Th
MAIN WOD: 5 Rounds For Time: 10 -5 per side- KB Thrusters (16/8) 20 KB SDHP (24/16) 20 -10 per side- KB Row (24/16) 10 AKBS (24/16) 5 Box Squat Jumps (20″/16″) 5 per- KB Step Up & press (20″/16″) Box …………………………………(16/8) KB
11-10-10 Wed
Strength work: Balancing Act – Back Work Main WOD: 700m Run 7 Thrusters 7 Pullups (75/55) 7 Thrusters 7 Pullups 7 Thrusters 7 Pullups 700 5 Thrusters 5Pullups 5 Thrusters 5 Pullups 5 Thrusters 5 Pullups 700 3 Thrusters 3 Pullups 3 Thrusters 3 Pullups 3 Thrusters 3 Pullups 700
11-9-10 Tues
Round 1 A. Alt. KBS 5 x 20; 10 Russian to 10 American (16/12) B. WBS 5 x 10 w/ 10 sec rest b/t sets (20/14) C. Clean & Jerk 25 (95/65) D. SDHP 15 (95/65) Round 2 A. Alt. KBS 3 x 20; 10 Russian to 10 American B. WBS […]