Saturday 6.24.17 GPP: Run 400m Mobility: Pull-aparts- 1/2 Split- Spinx/Cobra- Saddle For Time Run 800m Then….. 4 Rds of 10 BJO 10 KBS 10 KTE Run 600m Then….. 3 Rds of 15 BJO 15 KBS 15 KTE Run 400m Then…..
Friday 6.23.17 GPP: Alt. Tabata: Bike & BB Thrusters Mobility: Triceps Mash- Elbow in Band- Worlds Greatest- Bar Hang “Assault on Fran” 21-15-9 (10 Min Cap) In Heats This is a Short in duration but MUST be HIGH INTENSITY!!! Thrusters
Thursday 6.22.17 Run 400m Mobility: Roll IT Band- Bridges- Hip Swings- Split Stance Sprint WOD 2 Warmup at 1/2 Speed, 3/4 speed Do 1 200m SPRINT E2M. REST w/TR 10 Rds. Midline Work :40/20 St. Dragon Fly’s HH DB KB
Wednesday 6.21.17 GPP: Tabata: DL, HPC, FS, PP, HSC, PJ, SC, SJ Mobility: Elbow in Band- Gait Swings- Face Pulls- PVC pass thrus CJ Conditioning 1 Rep every :20 at 60% for 4 Min REST 2 Min & Weight Change
Tuesday 6.20.17 GPP: Alt. Tabata this: Air Sq., KBS, SDHP Mobility: Lizard- Ankle MOB- Tri-Mash- Twisted Cross “Fortitude” Alt. EMOM x36 13/10 Burpees 13/10 Cals 50 DU Scale to :40 Work/ :20 Rest