Thursday 10.2.14 WOD

Thursday 10.2.14 WOD

Thursday 10.2.14 WOD GPP Warm-up 5 Min AMRAP: Run400 Mobility Stations 20/10 Front kicks -Cat/Camels- Elbows in band -3rd World- Box St 4 RFT’s 5 Strict Pullups 10 Thrusters 15 Push ups 20 DU 25 Ab mat 30 Cal Row

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Wednesday 10.1.14 WOD

Wednesday 10.1.14 WOD

Wednesday 10.1.14 WOD GPP Warm-up Tabata: Bar SLDL, PP, Air Sq Mobility Stations 20/10 Hammy St -T-Spine -Supermans -Glute St -Tin Soldiers DL 7×3 Climbing = Increase weight each Set Goal is to work up to a heavy 3′s Start around 70-75% of 1 RM Conditioning: “HOLD ON” Partners 1 athlete Hold DL bar while ther chips at WOD...

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Tuesday 9.30.14 WOD

Tuesday 9.30.14 WOD

Tuesday 9.30.14 WOD GPP Warm-up 5 Min AMRAP: Mobility Stations 20/10 Pass thrus -Band Dist- Couch St- Bridges- Supermans 2 x 20 WOD 2 Rounds, 20 reps at each movement Golbet Sq 53/44 KTE Burpees Ring Dips MB Slams 30 Lateral Hurdel Jumps Pistols 53/44 Sq Jumps 45/35 Shoot thrus OH Lunges 45/35 Lateral Hurdel Jumps TTB

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Monday 9.29.14 WOD

Monday 9.29.14 WOD

Monday 9.29.14 WOD GPP Warm-up 5 Min AMRAP: HSC -to- Thruster x10, Run 200 Mobility Stations 20/10 Band Front Rack -Tri Mash- Box St- Frog St- Hip Swings *DEATH by PC” Ascending reps by 1, EMOM for 6 min Each Do 1 PC on 1st min, Do 2 on 2nd Min, TR REST.  If you fail go in Reverse 205/135 1 Min Weight Change Do 1 PC on 1st min, Do 2 on 2nd Min, TR...

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Saturday 7.27.14 WOD

Saturday 7.27.14 WOD

Saturday 7.27.14 WOD GPP Warm-up 5 Min AMRAP: Team of 3 Row 2400m  Swap every 200 Mobility Stations 20/10 Hip St Bridges Front Kicks Calf Stretch Cat/Camel 3 Min to Warm up on Barbell Conditioning: “Hotshots 19″ 6RFT’s 30 Air Sq 19 PC 135/95 7 St Pullups 400m Run

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Friday 7.26.14 WOD

Friday 7.26.14 WOD

Friday 7.26.14 WOD GPP Warm-up 4 Min AMRAP:10 Seal Jacks, 10 JJ, 10 Alt Mnt Climbers Mobility Stations 20/10 Band Chest St- Ball behind scap Sink st DD Pass Thrus Bench 7×5 Climbing = Increase weight each Set Goal is to work up to a heavy 5. Start around 50-60% of 1 RM Conditioning: “UnBroken” 1 RFT (Capped in 20 Min) (11:16) 50 UB DU (100UB...

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