Saturday 8.29.15 WOD

Saturday 8.29.15 WOD

Saturday 8.29.15 WOD GPP: Row 200 Per Mobility: Hip Openers-    Pass Thrus-    Hammy St-    Ankle MOB-    PVC Rack St 10 Wall Ball    20/14 20 KBS        53/44 400m Run 15 Wall Ball 30 KBS 600m Run 20 Wall Ball 40 KBS 800m Run 40 Wall Ball 20 KBS 600m Run 30 Wall Ball 15 KBS 400m Run 20 Wall Ball 10 KBS

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Friday 8.28.15 WOD

Friday 8.28.15 WOD

Friday 8.28.15 WOD GPP Running clock 4 min: Tuck jumps, Seal Jacks, Mnt Climbers, Mobility: BBFR-    Wrist-    Front kicks-    Frog Sq-    Int/Ext EMOM Couplets x10 Min (Rest 4 Min Between Sets) 10 Min Odd/Even EMOM 200m Run 10 SDP    135/95 REST 3 MIN 10 Min Odd/Even EMOM 250m Row 10 STOH    135/95 REST 3 MIN 10 Min Odd/Even EMOM FS 10  ...

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Thursday 8.27.15 WOD

Thursday 8.27.15 WOD

Thursday 8.27.15 WOD GPP: 5 SPP, 5 OHSq, 5 Sot Press, 5 1/4 OHSq Mobility Issue Subs:  Block Feet, Limit ROM, Front Sq Mobility: Band Dist-    Pull Aparts-    Trap Mash-    Ankle –    Wrist OHSq Skills 4×2 of 5-10 Sec Pause Sq © from 50% (7 Min Cap) 4×3 of 1 1/4 Sq © from 60%(7 Min) 4×4 OHSq © from 70% (7 Min) Conditioning: 5...

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Wednesday 8.26.15 WOD

Wednesday 8.26.15 WOD

Wednesday 8.26.15 WOD GPP: 600m Mobility: Bridges-    Split St-    Pigeon Pose-    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: 5 RFT 25 Ab Mat Situps 6 UB PRESS    (Rx70% Sc50-60%) 12 OH Lunges    (Rx70% Sc50-60%)

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Tuesday 8.25.15 WOD

Tuesday 8.25.15 WOD

Tuesday 8.25.15 WOD GPP: 600m Mobility: Ball Tack-    Tin Soldiers-    Glute St-    Split Stance-    T-Spine DL 6×6 © from 60% Follow Board or Capped at 22min Increase #’s Each Set Conditioning: 15 Min AMRAP 50 DU (2-1) 21 BJ 15 C2B’s

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Monday 8.24.15 WOD

Monday 8.24.15 WOD

Monday 8.24.15 WOD GPP: 5 (FE) Shrugs, Tall PC, 5 Tall Sq Cleans, 5 Thrusters Mobility: BBFR-    Tri Mash-    Elbow in Band-    Wrist-    Gait Swings Tall Cleans 6×6 © from 50-60% Follow Board or Capped at 22min Increase #’s Each Set Conditioning: 16 min Running Clock (Partners) 2×7 Min Runs 200m 10 Burpees 15 Wall Ball 2 Min Rest 15...

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