Saturday 9.23.17 GPP: Run 600m Mobility: Wrist- Forearm Ball Tack- Waiter Hold- Bridges AMRAP x30 10 R/L/M Sledge Hammer 200m Farmers Carry 3oom Waiter Walks 4 Rope Climbs 5 Tire Flips
Read moreSaturday 9.23.17
Friday 9.22.17
Friday 9.22.17 GPP: EMOM x6 10 PP, 10 KBT, 12/9 Row Cals Mobility: 90/90- Trap Mash- Split Stance- Open/Close Lift: 4×10 PP 55-60% Across Sets (Same #) All 10 Reps in a row (UB) Strength: Hammy Curls A. 8-10 Reps
Read moreThursday 9.21.17
Thursday 9.21.17 GPP: 2 Rds Run 200m + 10 Alt. DB Snatches Mobility: Calf St- Hip Swings- Roll IT Band- Distraction For Time (AMRAP x35) 5 Min to setup up & Warmup 120 DU 100 Air Sq 800m Run 600m
Read moreWednesday 9.20.17
Wednesday 9.19.17 GPP: EMOM x6 10 PC, 10 WB, 10 burpee Mobility: Elbow in Band- DD- Twisted Cross- Wrist AMRAP x5: 50 Wall Ball Buy-In 12 PC 135/85-115/75-95/65 12 Bar Facing Burpees REST 5 Min AMRAP 5: 35 Wall Ball
Read moreTuesday 9.19.17
Tuesday 9.19.17 GPP: EMOM x6 10 Snatch High Pulls, 10 HS, 10 SGPP, 10 Drops, 10 Snatches, 10 OHS Mobility: Shoulder Ball Tack- Int/Ext- Face Pulls- Lizards Snatch Wave (Each Rep DFT) “No T&G” Choice of Sq./ Pwr or mix
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