Mon 11-8-10
Strength Work: Shoulders Main WOD: .25 mile Then: 3 rounds For Time 30 Russian KBS (24/16) 20 SDHP (75/55) 10 per side KB SP to PP (12/8) 5 per side KB Sit Ups (12/8) After complete 3 Rounds Finish with: .25 mile
Sat 11-6-10
Saturday WOD What’s That? “Some Stuff… It’s Supposed T’ Be Good For You. ” Come See What We’re Cookin’ Up In The Lab.
Fri 11-5-2010
Strength Work: Balancing Act Our Secret Weapon…MuuaHaHaHaHaHaHaaaa! BOG ;0) Main Wod: Courtesy of CF Emerald Coast My Aching Balls 3 RFT 400 Run (20/14) 15 DeadLift Shrugs ” 15 Front Squats ” 15 Squat Cleans ” 15 Push Press “
11-4-2010 Th
25 Thrusters (95/65) (75/55) (55/45) 25 DeadLifts ” ” 10 DB Hang Power Snatch, per side (45/25) (35/20) (25/15) 400 Run 18 Thrusters 18 DeadLifts 10 DB HPS 400 Run 12 Thrusrers 12 DeadLifts 10 […]