Tuesday 9.2.14 WOD

Tuesday 9.2.14 WOD

Tuesday 9.2.14 WOD GPP Warm-up 5 Min AMRAP: 10 OH Lunges, 5PP, 30 DU/Singles Mobility Stations 20/10 Band Pass Thrus- Int/Ext- Bridges- BB Frt Rack- Elbow in Band 1 RM Split Jerk From the Rack  (New Athletes do 7×5 Climbing) Follow Board Format for Reps & 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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Monday 9.1.14 Memorial Day HERO WOD

Monday 9.1.14 Memorial Day HERO WOD

Monday 9.1.14 Memorial Day HERO WOD 3 Classes Offered at 9-10-11 GPP Warm-up 5 Min AMRAP: Mobility Stations 20/10 Box St- Band Dist- Bridges- Front Rack Band- Sink St- “Victoria” 5 RFT’s 10 Thrusters 95/65 14 BJ 24/20 12 SDHP 95/65 12 Burpees 27 KB Swings 53/35

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Saturday 8.30.14 WOD

Saturday 8.30.14 WOD

Saturday 8.30.14 WOD GPP Warm-up 5 Min AMRAP: 400m Run Mobility Stations 20/10 Band Distractions Ball Tack Bird Dogs Hip Swings DD 1 Min Stations “Strong Man WOD” Battle Ropes Tire Flips Farmers Carry Sledge Hammer Seated Sled Pulls

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Friday 8.29.14 WOD

Friday 8.29.14 WOD

Friday 8.29.14 WOD GPP Warm-up 5 Min AMRAP: 1800m row Partner of 3 Mobility Stations 20/10 BB Frt Rack- Passy Thru -Fire Hydrants -Hammy St -Lateral Lunges Buyin 1 Mile Run Conditioning: 21-15-9 Thrusters 115/75-95/65-85/55 KB Swings 70/53-53/44 REST 5 Min Conditioning: 21-15-9 Ring Dips Burpees

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Thursday 8.28.14 WOD

Thursday 8.28.14 WOD

Thursday 8.28.14 WOD GPP Warm-up 5 Min AMRAP  “Coaches Tempo” W/PVC:  5 Frt Sq, 5 PJ, 5 BS Mobility Stations 20/10 PVC Rack Position Couch St Box St Elbow in Band Bridges From RACKS:  3 Front Sq -to- 1 STOH- 6 Back Sq.  Get HEAVY If you fail go back to last success.  20 Min to accomplish the Work. Conditioning: Partners.  Count Total...

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Wednesday 8.27.14 WOD

Wednesday 8.27.14 WOD GPP Warm-up 5 Min AMRAP: RB Chest Press, GM,HC  20 Sec Each Movement Mobility Stations 20/10 Pull-aparts-3rd World-Inside leg Raise-Hip Swings-Band Chest St Conditioning: Partner Linda DL 10-9-8-7-6-5-4-3-2-1 BP 10-9-8-7-6-5-4-3-2-1 Clean 10-9-8-7-6-5-4-3-2-1

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