Saturday 7.23.14 WOD

Saturday 7.23.14 WOD

Saturday 7.23.14 WOD GPP Warm-up Row ME meters 200 at a time in 5 min Mobility Stations 20/10 Ball Tack -Hip in Band- Band Distraction- Foot On Box- Hammys EVA Run 800m 30 KB 70/53 30 Pulls

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Friday 7.22.14 WOD

Friday 7.22.14 WOD

Friday 7.22.14 WOD GPP Warm-up 5 Min AMRAP: 5 DL, 5RDL, 5 SLDL Mobility Stations 20/10 Atatic Hammy St Supermans Cat/Camels Tin Soldiers T-Spine Rolling 1 RM DL (New Athletes do 7×5 Climbing ) Follow Board time Line for Lifts and REST 20 Min to Est a 1 RM  If you fail you break until next lift and go back to last success Conditioning: 9 Min AMRAP Team...

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Thursday 7.21.14 WOD

Thursday 7.21.14 WOD

Thursday 7.21.14 WOD GPP Warm-up Tabata:  Rowing, Jump Rope, Air Sq Mobility Stations 20/10 Int/Ext-Arm Circles -Band Distraction -Sink St -Pass thrus Press WOD 1-1-1-1-1 Press 3-3-3-3-3 Push Press 5-5-5-5-5 Jerk Conditioning: Deck of Cards TBB MB Slams Burpees

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Wednesday 7.20.14 WOD

Wednesday 7.20.14 WOD

Wednesday 7.20.14 WOD GPP Warm-up 5 Min AMRAP: Frt Rack Lunges while Partner Plank Mobility Stations 20/10 Front Leg Swings Worlds Greatest Hold Couch St Bridges Supermans 1 RM Back Sq (New Athletes do 7×5 Climbing ) Follow Board time Line for Lifts and REST 20 Min to Est a 1 RM  If you fail you break until next lift and go back to last...

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Tuesday 7.19.14 WOD

Tuesday 7.19.14 WOD

Tuesday 7.19.14 WOD GPP Warm-up:  Run 400m Mobility Stations 20/10 Lat. Hip Swings- Pass Thrus- Split Calf St- Couch GM 3 Person TEAM 1 athlete run 200M, 1 Rows, 1 DU. 15 Min AMRAP Any time the runner comes back they all 3 do 10 Pushups and 30 Sec HH REST 5 Min 12Min AMRAP Any time the runner comes back they all 3 do 10 KB Extensions and 30 Sec Plank REST 3...

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Monday 7.18.14 WOD

Monday 7.18.14 WOD

Monday 7.18.14 WOD GPP Warm-up 5 Min:  5 shrug & Pull, 5 Shrug, Pull & Rack, 5 Press, 5 Jerks Mobility Stations 20/10 Tricep Mash-3rd World-Band Frt Rack-Box St-Elevated Hammy St 1 RM Clean & Jerk (New Athletes do 7×5 Climbing ) Follow Board Time Line for Lifts and REST breaks 20 Min to Est a 1 RM  If you fail.  Take break until next lift and...

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