Tuesday 10.21.14 WOD

Tuesday 10.21.14 WOD

Tuesday 10.21.14 WOD GPP Warm-up 5 Min AMRAP: Run 600m Mobility Stations 20/10 Tri Mash- Wrist- Hip Swings-  Elbow in Band- Pass Thru 21-15-9 DL 255/165 TTB Pushups 15-12-9 V-ups Thrusters 115/75 Box Jumps 24/20 12-9-6 HSPU PC 155/115 BOB

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Monday 10.20.14 WOD

Monday 10.20.14 WOD GPP Warm-up 5 Min AMRAP: 10 KB Swings, 10 KB ft Taps 10 KB SDHP Mobility Stations 20/10 Calf Split stance st- Pull-aparts- Hip st on Box- Box St- Couch St Partners of 3 Athlete 1 on Rower, Athlete 2 on Movement, Athlete 3 On Run Athlete on Rower Must Row 500m, While other 2 rest Once 500m is Reached, Athlete 2 does ME Wall Ball, Athlete...

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Saturday 10.18.14 WOD

Saturday 10.18.14 WOD

Saturday 10.18.14 WOD GPP Warm-up 5 Min AMRAP: Kris Kros “jump” Mobility Stations 20/10 Frog Sq- Band Distaction- Band Frt Rack - Bridges- Wrist 31 HEROS (31 min AMRAP) Partners 6 Rope Climbs 8 Thrusters 155/105 11 Box Jumps 400 M Sand Bag Run

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Friday 10.17.14 WOD

Friday 10.17.14 WOD

Friday 10.17.14 WOD GPP Warm-up 5 Min AMRAP: Gait Swings, High Knees, Alt Lunges Mobility Stations 20/10 Band Distraction Bird Dogs- Cat/Camels- Hammy St w/Band- Hip St 1RM Back Sq 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: 20 Min Cap 1 Mile Run 1600m...

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Thursday 10.16.14 WOD

Thursday 10.16.14 WOD

Thursday 10.16.14 WOD GPP Warm-up “Tabata” Air Sq, HH, Mnt Climbers Mobility Stations 20/10 Worlds Grt- Bridges- Hammy St- Tin Soldiers- Sink Partners Complete a couplet before you move to next one. 10 Min ME MB Sit-ups 20/14 Run 200 REST 3 Min 10 Min ME PC 185/125-155/105 135/95-115/75 Row 300m REST 3 Min 10 Min ME MB Slams 50 DU (3-1)

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Wednesday 10.15.14 WOD

Wednesday 10.15.14 WOD

Wednesday 10.15.14 WOD GPP Warm-up 5 Min AMRAP: DL, BS, GM Mobility Stations 20/10 Band Chest St Ball Tack Glute St Supermans T-Spine 1 RM DL 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: “Goal is MR Wall Ball” At the Min 2 mark do 25 Pullups At the...

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