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Friday 4.29.16 WODs

Friday 4.29.16 WODs

Friday 4.29.16 WODs GPP: Run 600m & 22 Pushups Mobility: BBFR- Tri Mash- Twisted Cross- Archer- Seated Straddle Primer WOD (Full out) 21-15-9 (In Heats) Cals Thrusters 95/65 REST 5 Min 6 Min to Est a 5 RM T&G PC 6 Min to Est a 5 RM T&G Jerk 6 Min to Est a 3 RM T&G PC 6 Min to Est a 3 RM T&G Jerk...

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Thursday 4.28.16 WOD

Thursday 4.28.16 WOD

Thursday 4.28.16 WOD GPP: 10 DL, 10 GM, Run 200m & 22 Push-ups Mobility: Glute St on Box- Ball Tack- Pface Pulls- T-Spine- 1/2 Split 10 Min to Work up to a Heavy Single DL Then 1 Rep EMOM for 12 min Keep Warm-up Sets to 2-4 Reps Should be about 90-95% of 1 RM Conditioning: 4 RFT’s 9 St Ring Dips 10 PS 95/65 19 BJO 24/20...

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Wednesday 4.27.16 WOD

Wednesday 4.27.16 WOD

Wednesday 4.27.16 WOD GPP: Row 200/600 & 22 Pushups Mobility: Spinx/Cobra- Bar Hang- Hip Swings- IT-Band- Couch St Death By EMOM. Not ALTERNATING 1. EMOM x10 18/15 Cals 15/10 REST 2 MIN 2. EMOM x10 1 Rd of Cindy Sub Situps for Air Sq 3. EMOM x10 REST 2 MIN Run 200/150m/100...

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Tuesday 4.26.16 WOD

Tuesday 4.26.16 WOD

Tuesday 4.26.16 WOD GPP: 10 KBS, 10 Goblet Sq, 10 SDHP, 22 Pushups Mobility: Ankle off Box- Eagle Pose- Gait Swings- Dragon- Saddle 10 Min to Work up to a Heavy Single FS Then 1 Rep EMOM for 12 min Keep Warm-up Sets to 2-4 Reps Should be about 90-95% of 1 RM Conditioning: 14 Min Partner (1 person Working, Both do Burpees) 30 TTB 30 OHSq 95/65 30 PP 95/65 EMOM do 5 Burpees...

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Monday 4.25.16 WOD

Monday 4.25.16 WOD

Monday 4.25.16 WOD GPP: Tabata: Press, PP, PJ, SJ x2 & 22 Pushups Mobility: Distraction- Int/Ext- Pullaparts- Child Pose- Shoulder Ball tack 10 Min to Work up to a Heavy Single PP Then 1 Rep EMOM for 12 min Keep Warm-up Sets to 2-4 Reps Should be about 90-95% of 1 RM 5-7 Min to Setup/Warmup 15 Min AMRAP 55 DU 15 C2B’s 5 HPC 155/105 135/95-115/75

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