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
12/23/10 Th
WOD: For Time: Bldg Run Then… 5 Rounds 8 Shoulder Press (95/65) 12 Hang Power Clean (95/65) 8 Dips Then… Bldg Run
12/22/10 Wed
WOD: For Time 20, 18, 16, 14, 12, 10, 8 A-KBS (24/16) KB Squats – (24/16)Split Reps Per Side Rev Grip BB Row (95/65) WBS (20/14)
12-21-10 T
Technique and Development: Front Squats 4×12 Main WOD: 10, 9, 8….. 2, 1 Push Press (95/65) Push Ups KB Row (24/12) Bldg Run B/T ea. round