12/19/2013

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

Strength
Bench Press
5-5-3-3-1

Metcon:
21-15-9
Body Weight Bench Press
400 M Run

12/19/2013

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

Strength
Bench Press
5-5-3-3-1

Metcon:
21-15-9
Body Weight Bench Press
400 M Run

12/18/2013

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

Strength:
5-5-3-3-1
Strict Press

Wednesday:
15 split jerks 185/115
75 D.U.
9 split jerks185/115
12 wall ball sit ups
9 Split jerks 185/115
75 D.U.
15 split jerks 185/115
12 wall ball sit ups

12/18/2013

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

Strength:
5-5-3-3-1
Strict Press

Wednesday:
15 split jerks 185/115
75 D.U.
9 split jerks185/115
12 wall ball sit ups
9 Split jerks 185/115
75 D.U.
15 split jerks 185/115
12 wall ball sit ups

12/17/2013

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

Strength
Squat Cleans
5-5-3-3-1

“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

12/17/2013

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

Strength
Squat Cleans
5-5-3-3-1

“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

12/16/2013

D.R.O.M.s

Strength
Back Squat
5-5-3-3-1

Metcon:
9-7-5
Squat (225/155)
Muscle-ups
(2:1 Pull-ups Chest to bar)

12/16/2013

D.R.O.M.s

Strength
Back Squat
5-5-3-3-1

Metcon:
9-7-5
Squat (225/155)
Muscle-ups
(2:1 Pull-ups Chest to bar)

12/13/2013

D.R.O.M.s

Strength
Deadlifts
8-8-5-5-3

Metcon:
Buy in: 25 Burpees
3 Rounds
25 Wall Balls
15 Snatch Grip Deadlifts (155/115)
5 Pendalay Rows (155/115)
Cash out: 100 Double Unders

12/13/2013

D.R.O.M.s

Strength
Deadlifts
8-8-5-5-3

Metcon:
Buy in: 25 Burpees
3 Rounds
25 Wall Balls
15 Snatch Grip Deadlifts (155/115)
5 Pendalay Rows (155/115)
Cash out: 100 Double Unders