Our Latest Blog

1/24/2014

January 24, 2014 thao

400 M Run D.R.O.M.s 3 x 8 Pendlay rows Metcon: 10 Min EMOM 5 Deadlift 155/115 10 Plyo Push-ups

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1/23/2014

January 23, 2014 thao

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

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1/22/2014

January 22, 2014 thao

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

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1/21/2014

January 21, 2014 thao

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

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1/20/2014

January 20, 2014 thao

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

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1/17/2014

January 17, 2014 thao

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

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