Monday 3.2.15 WOD

Monday 3.2.15 WOD

Monday 3.2.15 WOD GPP:10 GM 10 BS 50 DU Mobility: Hammy St- Ball Tack- Band Chest St- Split St- Glute St DL EMOM (Heavy 1’s) 8 Min to Warm up to 70-80% (Keep Reps to 3-5) EMOM Min 9-12 Do 3 Reps (Increase # each Set, up to 90%) Min 13-20 Do 1 Rep at 90-95% Conditioning 1: Partners (10 Min Cap) 21 Wall Ball 9 Cal’s Each Does a Rd, then the other )No...

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Saturday 2.28.15 WOD

Saturday 2.28.15 WOD

Saturday 2.28.15 WOD GPP: Run 600M Mobility: Elbow in Band- DD- Bridges- Pullaparts- Hip Swings TABATA Tire Flips Rowing FR Lunges Push ups HH

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Friday 2.27.15 WOD

Friday 2.27.15 WOD

Friday 2.27.15 WOD GPP Tabata: KB Swings, SDHP, Situps Mobility: Band FR-    Front Kicks-    Elbow in Band-    Band Pull-aparts-    Ankle Mob Buy in of 1000m Row (In Heats of 6) 21-15-9 Thrusters 115/75 C2B REST 5 Min 15-12-9 Sq Clean 115/75 Burpee BJO’s Cash out of 1000m Row (In Heats of 6)

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Thursday 2.26.15 WOD

Thursday 2.26.15 WOD

Thursday 2.26.15 WOD GPP:  10 Air Sq, 5 Tuck Jumps,  50 DU/S Mobility: Band Pass Thru-    Int/Ext-    YTW’s-    Band Distraaction-    Gait Swings 5×5 OH Sq Climbing Warm-up: 3 Sets of 5 reps of 3 Sec Holds Climbing Goal is to increase weight each set.  Scaled # not Reps Conditioning: Deck of Cards Ring Dips MB Slams KB Situps MB Jump Sq

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Wednesday 2.25.15 WOD

Wednesday 2.25.15 WOD

Wednesday 2.25.15 WOD GPP: Team Row Mobility: 5 HS, 5 SPP, 5 S Drops Band Dist-    Hip St on Box-    Sink St-    OHS PVC Stretch-    Int/Ext Snatch 6 Min to do 2 Warmup sets at 40%-50% of Snatch Drops and Heaving Snatch Balance Min 1-3 5x Hang Pwr Snatches @ 60% 1 (4) Min Weight Change Min 5-7 4x Hang Sq Snatches @ 70% 1 (8) Min Weight Change Min...

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Tuesday 2.24.15 WOD

Tuesday 2.24.15 WOD GPP: 10 DL, 5 HC, 5 SJ Mobility: BBFR-    Hip Swings-    Split St-    Wrist-    Frog Sq C&J 6 Min to do 2×5 Warmup sets at 40%-50% of Tall Sq Cleans & Split Jerks Min 1-3 5x Hang PC & Jerk @ 60% 1 (4) Min Weight Change Min 5-7 4x Hang SC & Jerk @ 70% 1 (8) Min Weight Change Min 9-12 3 C&J @...

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