Saturday 3.28.15 WOD

Saturday 3.28.15 WOD

Saturday 3.28.15 WOD GPP: Run 600m Mobility: Elbow in Band-    Sink St-    Pull-aparts-    Worlds Grt-    T-Spine “Relay Races” Teams of 4 Race #1 10 Thursters 10 BJO’s Race #2 10 PP 10 FS Race #3 10 KB Swing 10 BOB Farmers Carry for the “On Deck”, Plank for “In the hole”

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Friday 3.27.15 WOD

Friday 3.27.15 WOD

Friday 3.27.15 WOD GPP: Team Row 200 per Mobility: Couch-    Frog Sq-    Ankle Mob-    BBFR-    IT Band 1RM FS Follow Board time Line for Lifts and REST If you Fail, Drop weight and continue Conditioning: Deck of Cards Wall Ball Pullups KB Situps Push ups

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Thursday 3.26.15 WOD

Thursday 3.26.15 WOD

Thursday 3.26.15 WOD GPP: 10 DL, 10 HC, 10 PP 10 FS Mobility: Pass Thrus-    Tri Mash-    Box St-    Wrist MOB-    Band FR OPEN WOD 15.4 8 Min AMRAP *Note: HSPU go up every rd by 3.  Cleans go up by 3 every 3 Rds 3 HSPU        Push-ups 3 Cleans    185/125 6 HSPU 3 Cleans    185/125 9 HSPU 6 Cleans    185/125 12 HSPU 6 Cleans  ...

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Wednesday 3.25.15 WOD

Wednesday 3.25.15 WOD

Wednesday 3.25.15 WOD GPP: Run 600m Mobility: Ball Tack-     Glute St-    Split Stance St-    Supermans-    Hammy st on Box 1RM DL Follow Board time Line for Lifts and REST If you Fail, Drop weight and continue Conditioning: 3 RFT’s 10 DL    225/155    185/115 10 Thrusters    155/105 10  OH Lung Steps    155/105 Run 200 M

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Tuesday 3.24.15 WOD

Tuesday 3.24.15 WOD

Tuesday 3.24.15 WOD GPP 1 Min Each of: Rowing, DU, HS-to-Snatch Drops Mobility: Pass Thru- Band Dist- Band Sq- Bridges- Couch 3 RFT’s 21 Wall Ball 20/14 21 Burpees 400m Run Rest Break 3 RFT’s 15 Snatches 115/75 95/65 15 Cals 400m Run Rest Break 3 RFT’s 9 Pullups 9 Ring Dips

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Monday 3.23.15 WOD

Monday 3.23.15 WOD

Monday 3.23.15 WOD GPP: 10 HC, 10 Jerks, Run200 Mobility: BBFR-    Hip Swings-    DD-    St Hammy St-    Pull-Aparts 1RM C&J Follow Board time Line for Lifts and REST If you Fail, Drop weight and continue New athletes Do 7×5 Set/Reps Climbing Conditioning: Partner “Each does Full Rd” 4 Sq Cleans     55% of 1 RM 8 TTB 12 BJ

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