Saturday 7.4.15 WOD

Saturday 7.4.15 WOD

Saturday 7.4.15 WOD OPEN for 7:30 7 8:30 ONLY GPP: Tabata:  Air Sq, KB Swings, SDHP x3 Mobility: Ankle-    Quad St-    Hammy St-    Hip Swings-    Elbow in Band Run 1 Mile……then “Brehm” 10 Rope Climbs 20 BS    225/155 30 HSPU 40 Cals Run 1 mile

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Friday 5.1.15 WOD

Friday 5.1.15 WOD

Friday 5.1.15 WOD GPP: Rowing Mobility: BBFR-    Wrist St-    Gait Swings-    Box St-    Forearm Mash PC+HSC+SC+PJ +SJ Climbing Follow Board or Capped at 22min Increase #’s Each Set Conditioning: Deck of Cards Inverted Rows Box Jumps Pistols

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Thursday 4.30.15 WOD

Thursday 4.30.15 WOD

Thursday 4.30.15 WOD GPP: 600m Mobility: Hammy St-    Split St-    Glute St-    World Grt-    Couch Sprint WOD 2 Warmup at 1/2 Speed, 3/4 speed Do 1 200m Sprint every 2 min.  REST w/TR  10 Rds. Conditioning: Partners “you do, I do” 15 Push-ups 10 V-ups 5 DL     185/155

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Wednesday 4.28.15 WOD

Wednesday 4.28.15 WOD

Wednesday 4.28.15 WOD GPP: “Jump Around” Mobility: Band Dist-    Frog Sq-    Sink St-    Ankle Mob-    Wrist Chipper 5 RFT 5 Snatches 10 TTB 15 Calories 20 KB Swings 25 Wall Ball

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Tuesday 6.30.15 WOD

Tuesday 6.30.15 WOD

Tuesday 6.30.15 WOD GPP: RUN 600m Mobility: Supermans-    Hip Swings    Tri Mash    Couch St-    IT Band FS 6×6 Climbing Follow Board or Capped at 22min Increase #’s Each Set Conditioning: Running Clock 1 Min ME Pull-ups REST 30 Sec 2 Min ME Thrusters    115/75 REST 1 Min 3 Min ME DU REST 30 Sec 4 Min run 600m 5 Min ladder of: Burpees...

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Monday 6.29.15

Monday 6.29.15 WOD GPP: KBS, SDHP, Goblet Sq Mobility: Int/Ext- YTW’s- Band Dist- T-Spine- Pull aparts PP 6×6 Climbing Follow Board or Capped at 22min Increase #’s Each Set Conditioning: For Time 21-15-9 PC 9-6-3 Rope Climbs Run 200 end of Each Rd

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