Memorial Day Monday 5.30.16 WOD

Memorial Day Monday 5.30.16 WOD

Memorial Day Monday 5.30.16 WOD Memorial Day “MURPH” 7AM-8AM-9AM Classes GPP: Row 200/600 Mobility: IT Band- Ankle Mob- Pass Thru- Couch St- Bar Hang MURPH! (Capped 45 Min) Run 1 Mile 100 Pullups 200 pushups 300 Air Sq Run 1 Mile Rx with a 20# Vest. Scaled it #1. 5pull-10push-15 Sq for 20 Rds Scaled it#2....

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Sunday 5.29.16 OPEN Gym 10-12 WOD at 11

Sunday 5.29.16 OPEN Gym 10-12 WOD at 11

Sunday 5.29.16 OPEN Gym 10-12 WOD at 11 GPP: Row 200/600 Mobility: Hammy St- Forearm Mash- Glute St- Archer- Pull aparts Partners (1 Working) EMOM 3 Burpees 100 Pullups 200m Farmers Carry 100 DU 200m Farmers Carry 100 Cals (Only athletes in Rower is Safe from Burpees) 200m Farmers Carry 100 KBS (53/44)

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Saturday 5.28.16 WOD

Saturday 5.28.16 WOD

Saturday 5.28.16 WOD GPP: Run 600m Mobility: IT Band- Box St- Couch- Ext. Lizard- Glute St 1 Min Statons (4 Rds) BJO Tire Flips Push prowler/Pull Sleds Sledge Hammer (Every 10 switch arms) LL Rope Climbs/ Rope Climbs 3 Min to Run 300 w/Sand Bag, TR REST.

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Friday 5.27.16 WOD

Friday 5.27.16 WOD

Friday 5.27.16 WOD GPP: 10 SJ, 100m Run Mobility: PVC Front Rack- Tri Mash- Eagle Arms- DD- Worlds Grt Tall Split Jerks Skill & Conditioning 8 Min to Climb to a heavy of 3 (Cant Drop Bar) Choose a Weight you can do 5 Rep EMOM x 7 I LOVE Thursters. For Time 21-18-15-12-9-6-3 Thrusters (95/65) MUST complete set Unbroken. If you...

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Thursday 5.26.16WOD

Thursday 5.26.16WOD

Thursday 5.26.16WOD GPP: 5 HSC, 5 Pocket SC, 5 TSC Mobility: PVC Front Rack- Tri Mash- Child Pose Pass Thrus- Dragon Tall Sq. Cleans Skill & Conditioning 8 Min to Climb to a heavy of 3 rep (Cant Drop Bar) Choose a Weight you can do 5 Rep EMOM x 7 Conditioning: Mary 20 Min AMRAP 5 HSPU 10 Alt Pistols 15 Pullups...

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Wednesday 5.25.16 WOD

Wednesday 5.25.16 WOD

Wednesday 5.25.16 WOD GPP: Row 200/600 Mobility: Saddle- Forward Fold- Archer- Couch St- Ball Tack Chipper For Time: 100 DU 90 Walking Lunges 80 KBS 44/35 70 Wall Ball 600m Run 50 DL 185/125 400m Run 30 BFB 20 STOH 165/105 10 MU 20 Ring Dips...

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