12/12/2013

D.R.O.M.s

Strength
Snatch
8-8-5-5-3

Metcon:
3 Rounds of 1 Min Max Effort
Hang Power Snatch (75/45)
Box Jumps (30/24)
Hip Extensions
Jumping Pull-ups
Rest 1 Min

12/12/2013

D.R.O.M.s

Strength
Snatch
8-8-5-5-3

Metcon:
3 Rounds of 1 Min Max Effort
Hang Power Snatch (75/45)
Box Jumps (30/24)
Hip Extensions
Jumping Pull-ups
Rest 1 Min

12/11/2013

D.R.O.M.s

Strength
Strict Press
8-8-5-5-3

Metcon:
Tabata
Hspu
GHD Sit-ups
Push-ups
Overhead lunges (45/25)

12/11/2013

D.R.O.M.s

Strength
Strict Press
8-8-5-5-3

Metcon:
Tabata
Hspu
GHD Sit-ups
Push-ups
Overhead lunges (45/25)

12/10/2013

D.R.O.M.s

Strength:
Squat Cleans
8-8-5-5-3

Metcon:
1 Power Clean
25 Double Unders
*As many rounds as it takes to move 5000/3500 lbs*

12/10/2013

D.R.O.M.s

Strength:
Squat Cleans
8-8-5-5-3

Metcon:
1 Power Clean
25 Double Unders
*As many rounds as it takes to move 5000/3500 lbs*

12/9/2013

400 M Run
D.R.O.M.s

Strength
Back Squat
8-8-5-5-3

Metcon:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

12/9/2013

400 M Run
D.R.O.M.s

Strength
Back Squat
8-8-5-5-3

Metcon:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

12/6/2013

Strength
Deadlifts
5-5-3-3-1

Versus Metcon:
20 Step-ups (45/35)
Opponent performs AMRAP of Deadlifts (155/115)

12/6/2013

Strength
Deadlifts
5-5-3-3-1

Versus Metcon:
20 Step-ups (45/35)
Opponent performs AMRAP of Deadlifts (155/115)