2/16/2014

D.R.O.M.s

5 Min EMOM
8 Front Squats

Metcon: LOVE
Lateral Burpee Box Jump Overs

Overhead Squats

V-ups

Eight Hundred Meter Run

Complete all of the following for time:

Perform 3 rounds of: L-O-V

Rotating reps each round of 2/14/13

*By the end of the three rounds you should have completed 29 total reps at each station (2+14+13)*

Followed by 1 round of 800 M Medball Run

2/14/2014

D.R.O.M.s

Metcon:

5 ring push ups
40 sit ups
10 ring push ups
50 sit ups
15 ring push ups
60 sit ups

2/13/2014

D.R.O.M.s

Metcon:
20 Min Partner AMRAP (135/95)

60 Wall Balls / Squat Hold
50 Deadlifts / Hand Stand Holds
40 Squat Cleans / Ring Support Hold
30 Thrusters / Chin Above Bar Hold
20 OH Squats / L-sit Hold
10 Snatch / Burpees

2/12/2014

D.R.O.M.s

Metcon:
Versus WOD
4 Rounds:
25 Pull-ups
Double Unders (2:1)

2/11/2014

D.R.O.M.s

5 Min EMOM
12 burpees

Metcon:
5 rounds
10 Med ball sit ups
10 Med ball box jumps
10 Med ball knee raises
10 Med ball burpees

2/10/2014

D.R.O.M.s

“Bring Sally Up”
Squats (45/35)

Metcon:
3 Min AMRAP
2 Min Rest
5 Min AMRAP
2 Min Rest
7 Min AMRAP

5 Wall Walks
10 Lunge Explodes each leg
20 KB Snatches each arm (53/35)
30 Pull-Ups

2/7/2014

D.R.O.M.s

Metcon:

5 min AMRAP
3 Deadlifts 80%
5 strict ring dips

Rest 2 min

Repeat

2/6/2014

D.R.O.M.s

Metcon:
Tabata
Hang snatch 95/65
Sit ups
Kb swings

2/5/2014

D.R.O.M.s

Metcon:
5 Rounds
25 Hand Release Push-ups
25 Box Jumps
25 Double Unders Unbroken

2/4/2014

D.R.O.M.s

Skills: Split Jerk

Metcon:
2 Rounds (135/95)
15 Cleans
15 Burpees
15 Shoulder to Overhead
15 Burpees
15 Clean and Jerk