Entries by DNRadmin

1/23/2014

400 M Row D.R.O.M.s Skills: 15 Mins to Practice Pistols Kipping Pull-ups/Butterflies Metcon: 30 box jumps 20 30 muscle snatch 75/45 20 box jumps 24 20 power snatch 115/75 10 box jump 30 10 squat snatch 135/95

1/22/2014

400 M Run D.R.O.M.s Strength 8 min EMOM 8 push press 50% 1rm of your strict press. 15 min AMRAP 9 s-2-oh 135/95 15 kb swings 53/35 21 burpees

1/21/2014

400 M Run D.R.O.M.s 10 min Flight simulator Buy in: 5 Wall Walks 3 rounds For Time: 100 du (2:1) 7 mu (jumping mu or c-2-b pull ups 2:1) 10 hang cleans 135/95 Cash Out: 5 Wall Walks

1/20/2014

400 M Run D.R.O.M.s Strength 8 min EMOM 8 back squats at 50% 1rm Metcon Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats

1/17/2014

D.R.O.M.s Strength Deadlifts 5-5-3-3-1 Metcon: “Diane” 21-15-9 Deadlifts (225/155) HSPU

1/16/2014

400 M Run D.R.O.M.s Strength Snatches 5-5-3-3-1 Metcon: 30 Hand-release push ups 20 Snatch (75/55) 10 Pull ups 30 Hand-release push ups 20 Snatch (95/65) 10 Pull ups 30 Hand-release push ups 20 Snatch (115/75) 10 Pull ups

1/15/2014

400 M Run D.R.O.M.s Strength Bench Press 5-5-3-3-1 Metcon: 7 min AMRAP 8 Box Jumps 16 KB Snatch 20 Toes-to-Bar Rest 2 minutes 7 min AMRAP 8 Goblet squats 16 KBS 20 Abmat sit-ups OR ghd sit ups

1/14/2014

D.R.O.M.s Strength Squat Cleans 5-5-3-3-1 Metcon: 5 Rounds 115/75 5 Deadlifts touch and goes 5 Cleans touch and goes 5 S2OH 5 Thrusters Once a round has been started you can not drop the bar! For each time you drop the bar there is a 5 burpee penalty

1/13/2014

400 M Run D.R.O.M.s Strength Squats 5-5-3-3-1 Metcon: 5 rounds 20 over head squats (95/65) 30 D.U. 10 C2B pull ups

1/10/2014

400 M Run D.R.O.M.s Strength: Deadlifts 8-8-5-5-3 Metcon: 4 rounds 5 Burpees 10 Deadlift (185/135) 5 Burpees 10 Kb swing (53/35)