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 […]
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 “