Thursday 5.28.15 WOD

Thursday 5.28.15 WOD

Thursday 5.28.15 WOD GPP: Run 600m Mobility: Frog Sq-    IT Band    Quad St-    Split Stance-    T-Spine 1RM BS Follow Board time Line or Capped in 22 min If you Fail, Drop weight and continue New athletes Do 7×5  Climbing Conditioning: 20 BJO’s 15 KBS 10 TTB

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Wednesday 5.27.15 WOD

Wednesday 5.27.15 WOD

Wednesday 5.27.15 WOD GPP: Team Row Mobility: Ball Tack-    Glute St-    Hammy St-    Supermans-    Split St 1RM DL Follow Board time Line or Capped in 22 min If you Fail, Drop weight and continue New athletes Do 7×5  Climbing Conditioning: ALT EMOM (:40 Sec ME) Rope Climbs Burpees Rowing

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Tuesday 5.26.15 WOD

Tuesday 5.26.15 WOD

Tuesday 5.26.15 WOD GPP: Bergener Warmup w/Bar Mobility: Pass Thru-    Sink-    Band Dist-    Worlds Great-    DD 1RM Snatch Follow Board time Line or Capped in 22 min If you Fail, Drop weight and continue New athletes Do 7×5  Climbing Conditioning: For Time 90 DU        (2-1) 30 PC    (135/95-    115/75) 90 DU        (2-1) 30...

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Memorial Day “MURPH”

Memorial Day “MURPH”

Monday 5.25.15 WOD GPP: Around the World & JYD Mobility: Band Chest St-    Band Pullapart-    Frog Sq-    Bridges-    Hip Openers Memorial Day “MURPH” We will only have Classes at 7AM 8AM, 9AM, “MURPH”  Finish 1 movement B4 moving to next. 1 Mile Run 100 Pullups 200 Pushups 300 Air Sq 1 Mile Run SCALED Options:  20 Rd of...

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Saturday 5.23.15 WOD

Saturday 5.23.15 WOD

Saturday 5.23.15 WOD GPP: Team Row Mobility: Ankle MOB-    Box St-    Hip Swings-    Band Pass Thru-    DD Conditioning: 1 Mile Run 50 OHSq     135/95 150 Situps 200 DU 50 SDHP    135/95 100 BJO’s    24/18

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Friday 5.22.15 WOD

Friday 5.22.15 WOD

Friday 5.22.15 WOD GPP: Bring Sally up Mobility: Couch-    BBFR-    Elbow in Band    Frog Sq-    Supermans 12 Min to Work up to a Heavy Single FS Then 1 Rep EMOM for 10 min Keep Warm-up Sets to 2-4 Reps Should be about 80-90% of 1 RM Conditioning: “Helen” 3 RFT’s Movement    Rx    Scaled    Reps    Sub Run 400m 21...

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