11/08/2013

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

15 Min Strength
Bench Press
5-5-3-3-1

Metcon:
Tabata Dianne
(Deadlifts, HSPU)

11/08/2013

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

15 Min Strength
Bench Press
5-5-3-3-1

Metcon:
Tabata Dianne
(Deadlifts, HSPU)

11/07/2013

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

Metcon:
10 emom
Even min
5 Sit ups
10 Heavy kb swing
Odd min
5 squats 115/75
10 burpees

11/07/2013

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

Metcon:
10 emom
Even min
5 Sit ups
10 Heavy kb swing
Odd min
5 squats 115/75
10 burpees

11/06/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Strict Press

5-5-3-3-1

Metcon:

7 Rounds for time

7 Push Press (135/95)

7 Push-ups

7 Toe to Bars

11/06/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Strict Press

5-5-3-3-1

Metcon:

7 Rounds for time

7 Push Press (135/95)

7 Push-ups

7 Toe to Bars

11/05/13

Warm-up

400 M Run

D.R.O.M.s

Skills

10 Min Double Under Practice – Record best unbroken set

Metcon:

4 Min AMRAP

400 M Med Ball Run (20/14)

30 Double Unders (2:1 Singles) 

20 Box Jumps w/ Med Ball

10 Wall Ball Sit-ups

Rest 2 Min, Then Repeat as 8 Min AMRAP

11/05/13

Warm-up

400 M Run

D.R.O.M.s

Skills

10 Min Double Under Practice – Record best unbroken set

Metcon:

4 Min AMRAP

400 M Med Ball Run (20/14)

30 Double Unders (2:1 Singles) 

20 Box Jumps w/ Med Ball

10 Wall Ball Sit-ups

Rest 2 Min, Then Repeat as 8 Min AMRAP

11/04/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Back Squat

5-5-3-3-1

Metcon:

Death By Fran

11/04/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Back Squat

5-5-3-3-1

Metcon:

Death By Fran