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Saturday 7.26.14 WOD
Saturday 7.26.14 WOD GPP Warm-up : Run 800 M Mobility Stations 20 on 10 off Inch Worms Tin Soldiers Couch St Lat Lunges Bridges TABATA Pike Rolls … 15 Yard Suicides 10 Sled Pulls Tire Flips Lateral Hurdle Jumps
read moreFriday 7.25.14 WOD
Friday 7.25.14 WOD GPP Warm-up 5 RFT’s of: 5 Goblet Sq, 10 KB Swings, 15 Jump rope Singles Mobility Stations 20 on 10 off T-Spine W/Foam Roller Pull-aparts Pass Thrus Cat/Camels Box St 5 RFTs Pullups 21-18-15-12-9 Row 500-400-300-200-100 MB Jump Slams 21-18-15-12-9 DU 50-40-30-20-10 MB Roll Back Chest Pass 21-18-15-12-9
read moreThursday 7.24.14 WOD
Thursday 7.24.14 WOD GPP Warm-up 5 min AMRAP of: 5 MB Cleans, Mobility Stations 20 on 10 off BB Front Rack Gait Swings PVC Front Rack Frog Sq Inside Leg raises Squat Clean Ladder WOD Min 1, 2, 3: 6 Sq Clean, 155/105 Min 4, 5, 6: 5 Sq Cleans, 185/135 Min 7, 8, 9: 4 Sq Cleans, 205/145 Min 10, 11, 12: 3 Sq Cleans, 225/155 Min 13, 14, 15: 2 Sq Cleans, 245/165 Conditioning: 15 Min AMRAP 400 Meter Run 12 Sledge (4 Each of R,L&M) 9 KTE 6 Thrusters 95/65
read moreWednesday 7.23.14 WOD
Wednesday 7.23.14 WOD GPP Warm-up 5 min AMRAP of: 5 Push ups, 10 MB Slams, 5 V-ups Mobility Stations 20 on 10 off Band Distraction Band Chest St Box St Ankle MOB (Ft on Plate) Int/Ext Rot Running Clock 2 Min of ME PP 115/75 REST 1 MIN 3 Min of ME Man Makers Rest 2 Min 4 Min of ME Burpee Box Jump 10 Min to Run 1 mile (TR can be used to REST) Rest 2 Min 15 AMRAP OF 3 SDHP 135/95 6 KB Swings 53/44 9 Wall Ball 20/14
read moreTuesday 7.22.14 WOD
Tuesday 7.22.14 WOD GPP Warm-up 5 min AMRAP of: 3 Snatch PP, 6 Heaving Snatch, 9 OHS (SUB: FSq) Mobility Stations 20/10 Band Distraction YTW’s Hip Swings R/L Wrist/Forearm w/Band Shoulder Rolls SNATCH WORK Bergener Warm Up (20 Min MAX) 4 Min of Snatch DL w/Full Pull (No more then 3 Sets) LIGHT 4 Min of Pocket Snatch 4 Min of Hang Snatch 4 Min of Sq Snatch for Rx, Snatch +OHS Scaeld Conditioning: 15 Min AMRAP 10 Clean & Jerks 135/95 115/75 400 Meter Run
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