Our Latest Blog

12/2/2013

December 2, 2013 thao

400 M Run D.R.O.M.s Strength Squat 5-5-3-3-1 Metcon: 21-15-9 Front Squat (155/115) Burpees Box Overs (24/20)

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11/29/30

November 29, 2013 thao

400 M Run D.R.O.M.s Strength 2-2-2-2 Deadlift Metcon: 3 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit ups 80 double unders Rest 2 mins 6 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit ups 80 double unders Rest 2 min 9 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit

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11/27/2013

November 27, 2013 thao

D.R.O.M.s Metcon: Annual Thanksgiving WOD “Murphy” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run *Partition pull-ups, push-ups and squats as needed*

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11/26/2013

November 26, 2013 thao

Cleans 2-2-2-2-2 3 rounds 1min kb swings 1min ghd sit ups 1min box jumps 1min hang cleans 95/65

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11/25/2013

November 25, 2013 thao

400 M Run D.R.O.M.s Back squats 2-2-2-2-2  Try to finish your last set of 2 at 95% of 1RM Metcons: Wall balls 10-9-8-7-6-5-4-3-2-1 Burpees 2-4-6-8-10-12-14-16-18-20

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11/22/2013

November 22, 2013 thao

400 M Run D.R.O.M.s Strength Dealdlifts 8-8-5-5-3 Metcon: 5 rds 5 deadlifts 275/185 50 air squats 20 overhead lunges 45/25

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