Wednesday 2.10.16 WOD

Wednesday 2.10.16 WOD

Wednesday 2.10.16 WOD GPP: 10 MB SC, 10 MB Situps, 20 MB Hand Taps Mobility: BBFR- Seated Straddle- Face Pulls- Tri Mash- Frog Sq. Sq. Clean EMOM 7 min to Warm-up Do 3 Reps EMOM for 15 Min Add weight on Mins 4,7,10,13 Conditioning: 5 RFT 10 Ring Dips 10 PP 135/95 10 TTB...

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Tuesday 2.9.16 WOD

Tuesday 2.9.16 WOD

Tuesday 2.9.16 WOD GPP: row 200 per 600 Total Mobility: Archer- DD- Band Pullaparts- Band Chest St- Box St Teams of 2 Countdown (You do I Do) 12 BBJO 24/20″ Run 200m after every Rd Athlete #1 Does 12 BBJO then Runs 200, Tage Partner then they do same. Start at 12 and count down to 1. Only 1 Athlete working Snow Sub is 300m Rowing...

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Monday 2.8.16 WOD

Monday 2.8.16 WOD

Monday 2.8.16 WOD GPP: 10 KBS, 10 GM, 10 Jump Sq. Mobility: Glute St- Ball Tack- Fwd. Bend- Pull-apart- T-Spine DL 8×3 Climbing Follow Board or 23 Cap Barbell Conditioning: 4 Min AMRAP of 1PC + 1 HSC + Thruster = 1 Rep “Cant Drop Bar” Rest 2 Min. AMRAP 7 9 Snatches 135/95-115/75 15 PC 21 STOH...

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Sunday 2.7.16 WOD

Sunday 2.7.16 WOD

Sunday 2.7.16 WOD Olympic Lifting: Positional Cleans ENDURANCE WOD GPP: Run 600m For Time Run 800m 40 KBS 40 Cals 40 DU Run 200m 20 KBS 20 Cals 20 DU Run 600m 30 KBS 30 Cals 30 DU Run 200m 20 KBS 20 Cals 20 DU Run 800m 40 KBS 40 Cals 40 DU...

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Saturday 2.6.16 WOD

Saturday 2.6.16 WOD

Saturday 2.6.16 WOD GPP: 7 Pocket S, 7 HS, 7 S. Drops, 7 HSB Mobility: Int/Ext- Band Pass Thurs- Pull-aparts Arr Cross pose 3rd World Sq Snatch Positionals Warm up Sets of: SGDL (5 Min) Sets of 3-5 “HEAVY” Hang Position (5 Min) Sets of 3-5 Pocket Position (5 Min) Sets of 3-5 Sq Snatch (5 Min) Sets of 3-5 EMOM x8 Min of: SGDL, HS, Snatch, +...

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Friday 2.5.16 WOD

Friday 2.5.16 WOD

Friday 2.5.16 WOD GPP: 30 Sec of: Mnt. Climb, Plank Walks, Push-up Plank. Mobility: Sink St- Band Dist- Band Chest St- Dragon Pose Tri-Mash BP 7×5 Climbing Follow Board or 23 Cap Conditioning: 1 ME Pull ups 2 ME Push-ups 3 Min MR Air Sq 4 Min of MR PC 5 Min of ME Cals...

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