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3/25/2014

March 25, 2014 thao

D.R.O.M.s Metcon: 3 min max effort (1 min rest between) Ghd sit ups Double Unders Push ups Double Unders

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3/24/2014

March 24, 2014 thao

Skill/Strength: 10 min EMOM Odd Minutes: 3x back squat @ ~85%1RM Even Minutes: ME pistols (modify by holding weights to counterbalance) Metcon: 4 min “FranRAP”, rest 4 min, 4 min “FranRAP” 1-2-3-4-5 etc. Thrusters (95/75) 1-2-3-4-5 etc. Pullups

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3/21/2014

March 21, 2014 thao

D.R.O.M.s Metcon: 14.4 14 Min AMRAP 60 Calorie Row 50 Toe to Bars 40 Wall Balls 30 Cleans (135/95) 20 Muscle Ups

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3/20/2014

March 20, 2014 thao

D.R.O.M.s Metcon: 12 Min AMRAP Ladder Bench Press (95/65) Increase by 1 Double Unders Increase by 10

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3/19/2014

March 19, 2014 thao

D.R.O.M.s Push Press 5-5-5-5-5 Metcon: 5 Rounds 5 Shoulder to Overhead (185/135) 15 Wall Balls (20/14)

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3/18/2014

March 18, 2014 thao

D.R.O.M.s Metcon: 10 Min AMRAP 10 Cleans (115/75) 10 Burpees

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