Friday 7.31.15 WOD

Friday 7.31.15 WOD

Friday 7.31.15 WOD GPP: Run 600 Mobility: Ball Tack-    Glute St-    BBFR-    Frog Sq-    Elbow in Band 5 Min AMRAP 8 BOB 5 DL    225/155 3 Min REST 10 Min AMRAP 8 FS (Rack) 16 KBS 6 UBDU 3 Min REST 14 Min AMRAP 10 PC    135/95 20 MBS Run 200m

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Thursday 7.30.15 WOD

Thursday 7.30.15 WOD

Thursday 7.30.15 WOD GPP: 5 PC, 5PJ, 5 FS, 5 SJ Mobility: Int/Ext-    Tri Mash-    T-Spine-    BBFR-    Worlds Grt 1RM Jerk from Racks (PJ/SJ) Follow Board time Line or Capped in 22 min If you Fail, Drop weight and continue New athletes Do 7×5  Climbing Conditioning:    AMRAP 12 min 9 Snatches      115/80 12 UB FR Lunges (5 Burpee...

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Wednesday 7.29.15 WOD

Wednesday 7.29.15 WOD

Wednesday 7.29.15 WOD GPP: Running Clock (20 Sec) JJ, Mnt Climbers, Planks Mobility: Elbow in Band    YTW-    Hip Swings-    DD-    Band Distraction Conditioning: 3 RFT’s 30 Wall Ball 30 SDHP    75/55 30 BJ 30 PP    75/55 30 Cal 30 Pushups

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Tuesday 7.28.15 WOD

Tuesday 7.28.15 WOD

Tuesday 7.28.15 WOD GPP: 5 HPC, 5 FS, 5 Shrugs, 5 Tall SC, Mobility: Band FR-    Hip Openers-    Pull apart-    Child Pose    Elbow in Band 1RM Clean (SC/PC) Follow Board time Line or Capped in 22 min If you Fail, Drop weight and continue New athletes Do 6×6  Climbing Conditioning: Running Clock for 15min Ever 3 min do: 200m Run ME SC-to-OH  ...

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Monday 7.27.15 WOD

Monday 7.27.15 WOD

Monday 7.27.15 WOD GPP: Burgener Warmup x2 (Bar/PVC) Mobility: Empty cans-    Band Dist.-    Box St-    Sink St-    Gait Swings Positional Snatches 3×5 HS (Climbing) 4 Min 3×5 Below the knee (Climbing) 4 Min 3×5 Floor (Climbing) 4 Min 5 Hang Snatches EMOM for 5 Min (60-65%) 1 Min Weight Change 5 Snatches (Floor) EMOM for 5 Min...

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Saturday 5.2.15 WOD

Saturday 5.2.15 WOD

Saturday 5.2.15 WOD GPP Running Clock:  JJ, Mnt Climbers, Plank 20 Sec Each 4 min Mobility: Ankle MOB-    Hip Swings-    Tin soldiers-    IT Band-    Couch Chipping Couplets (Break it up any way you like) Couplet #1 Row 2000 60 Burpees    53/44 Couplet #2 Run 1 Mile 100 KB Swings Couplet #3 250 DU (2-1) 60 KB Thrusters

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