Thursday 9.29.16

Thursday 9.29.16

Thursday 9.29.16 GPP: 5 PC, 5 SC, 5 PJ, 5 SJ 3 Rds Mobility: Elbow in Band- Open/Close- Hip swings- Ankle MOB- Split Stance 10 C&J (135/95-115/75-95/55) 20 TTB Run 400 10 C&J (155/115-135/95-115/75) 20 TTB Run 400 10 C&J (185/135-155/115-135/95) 10 TTB Run 800 10 C&J (205/135-185/135-155/115) 10 TTB Run...

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Wednesday 9.28.16 WOD GPP: EMOM x4 – 2 Rd of Bear w/Bar Mobility: BBFR- Int/Ext- Sphnix/Cobra- Split Stance- T-Spine 6 RM BEAR Complex (20 Min) Clean + FS (SC is OK+ STOH + BS + STOH) Do 3 Cycles, if you can do more drop and add Weight. Don’t Waste energy during warm-ups Conditioning: AMRAP 13 Min 6 MB Up & Over Box (24/20″ & 20/14#)...

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Tuesday 9.27.16

Tuesday 9.27.16

Tuesday 9.27.16 GPP: 7 DL, 7 Jump Sq, 7 Alt Lunges Mobility: Ball Tack- Superman Holds- Glute St- DD- Pull-aparts 4×1 DL © * (HS Holds 1 Min) Start at 90% and Climb w/no fails *Between each Set do Conditioning: 21-15-9 Relay (YDID) BJO (24/20) WB (20/14) Run 200...

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Monday 9.26.16

Monday 9.26.16

Monday 9.26.16 GPP: 1 RD Tabata Alt. DL, SC, PP, HPC, PJ, BS, SJ, GM Mobility: PVC Front Rack- IT- Band- Saddle- Tri Mash- Face Pulls Running Clock 7 Min to Warm-up and set up 0:00-7:00 Run 400m then AMRAP 21 Thrusters 95/65-75/55 9 Pullups 1 Min REST & Weight Change 8:00-17:00 Run 600m then AMRAP 15 PC 135/95-115/75...

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Sunday 9.25.16

Sunday 9.25.16

Sunday 9.25.16 GPP: 20 JJ, 10 Jump Sq, 5 Inch Worms Mobility: Open/Close- Pass Thru- Tin Soldiers- DD- Int/Ext Buy in of 800m-600m Scaled 10 RFT 5 Pullups 10 Pushups 15 Wall Ball Cash out of 800m-600m Scaled...

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Saturday 9.24.16

Saturday 9.24.16

Saturday 9.24.16 GPP: 1 RD Tabata Alt. DL, SC, PP, HPC, PJ, BS, SJ, GM Mobility: Wrist- Forearm Mash on Box- PVC FR- Elbow in Band- Bar Hang 4×1 PJ © * (4×6 Rev. Lunges 6 Each Side ©) Bar on Back Start at 90% and Climb w/no fails *Between each Set do 6 Rev. Lunges Each Side © GG WOD #8 “Pull-Push-Pull” 10-7-5-3...

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