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Saturday 11.1.14 WOD

Saturday 11.1.14 WOD

Saturday 11.1.14 WOD GPP Warm-up 5 Min AMRAP:TEAM ROW of 1800m Mobility Stations 20/10 Hip openers- Couch st- Bridges- Band Dist- Sink St Conditioning: Running Clock Run 200m 10 HSPU 20 MB Slams 50 KB Swing Run 400M 10 HSPU 30 MB Slams 40 KB Swings Run 600M 10 HSPU 40 MB Slams 30 KB Swing Run 800M 10 HSPU 50 MB Slams 20 KB Swings Run 1000m

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Friday 10.31.14 WOD

Friday 10.31.14 WOD

Friday 10.31.14 WOD GPP Warm-up 5 Min AMRAP: 10 DL 10 BS 200m Run Mobility Stations 20/10 Ball Tack- Hammy St on Box- Pull aparts- T-Spine- Superman’s DL/BS WOD Alternating EMOM (All Rep UB) Min 1 do3 BS at 335/235 Min 2 do 3 DL at 335/235 Min 3 do 4 BS at 325/225 Min 4 do 4 DL at 325/225 Min 5 do 5 BS at 315/215 Min 7 do 6 BS at 305/205 Min 8 do 6 DL at 305/205 Min 9 do 7 BS at 295/195 Min 10 do 7 DL at 295/195 Min 11 do 8 BS at 285/185 Min 12 do 8 DL at 285/185 Conditioning: Deck of Cards Pushups Pull-ups V-ups Wall...

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Thursday 10.30.14 WOD

Thursday 10.30.14 WOD PVC Bergener Warmup & Instruction GPP Warm-up 5 Min Alt “Tabata”  SDL, HS, Heaving Snatch, SPP Mobility Stations 20/10 Band Distraction-  Pass Thrus- Int/Ext- Wrist- Hip Swings SNATCH 2×6 set of SG PP (60-75%) 2×4 set of SDL (80-85%) On Toes at Full Ext at top. 3×3 set of Hang Pwr Snatch (65, 75, 85%) EMOM 3 Snatch for 5 Min you choose Weight,  Should be changeling ME in 15 Min Row 250 12 KTE 9 BJ 6 DD Burpees

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Wednesday 10.29.14 WOD

Wednesday 10.29.14 WOD

Wednesday 10.29.14 WOD GPP Warm-up 6 Min Tabata: High Knees, Wide outs, Gait Swings Mobility Stations 20/10 Worlds Grt -Bull Dog Hip circles -Hammys -Standing Quad St- Calves Sprint WOD 2 Warmup at 1/2 Speed, 3/4 speed Do 1 200m Sprint every 2 min.  REST w/TR  10 Rds. Conditioning: 4RFT’s 6 SDHP 115/85 12 Ring Dips 24 Ab Mat sit-ups 48 DU

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Tuesday 10.28.14 WOD

Tuesday 10.28.14 WOD

Tuesday 10.28.14 WOD GPP Warm-up 5 Min AMRAP: 800m Run Mobility Stations 20/10 BB Frt Rack- Hip St on Box- Couch- Sink- Band Pass Thrus Double Grace with a Twist 30 C&J 10-8-6-4-2  (Rx 155/115-135/95-115/75) Do 1 Rd of “Cindy” between each Set 5 pullups 10 Push-ups 15 Air Sq 30 C&J 10-8-6-4-2 Do 1 Rd of “Mary” between each Set 5 HSPU 10 Alt Pistols 15 Pullups

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