12/17/10 Fri
Strength WOD: 5 Rounds- No Time Component 12 Shoulder Press 50 Singles – Recovery Play 10 DB Row 100M Row -Hard MetCon WOD: 7 Rounds For Time 7 Box Jumps 7 SDHP
12/16/2010 Thurs
Strength Training: Back Squats 5×5 (Increase weight each Rd if possible) Focus on depth WOD: 5 Round for Time 20 AKBS 15 Slam Balls 12 Walking Lunges with DB 9 Box Jumps Bldg Run
12/15/10 Wed. WOD
10 Dead Lifts – 5 DU 50 Singles 5 Du – 1 Power Sit Up 9 DL – 5 DU 50 Singles 5 DU – 2 PSU 8 DL – 5 DU 50 Singles 5 DU – 3 PSU Continue this progression until 1 DL – 5 DU 50 Singles 5 DU – 10 PSU
12/14/10 Tues
Beast AVA WOD: 21 Db Snatch 21 DB Snatch 21 Pull Ups 15 DBS 15 DBS 15 Pull Ups 9 DBS 9 DBS 9 PullUps Rest Bout 5ish 21 Push Ups 21 Box Jumps 21 Push Ups 15 Box Jumps 15 Push Ups 15 Box Jumps 9 Push Ups 9 Box Jumps 9 Push Ups