Sunday 3.26.17

Sunday 3.26.17

Sunday 3.26.17 GPP: Row 150/450 Mobility: Hammy St- DD- Glute St- Twisted Cross 4 RFT’s 10 St. TTB 15 Bike Cals 10 KB Sit-ups 20 Row Cals 10 Bar Rollouts 200m Run...

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Saturday 3.25.17

Saturday 3.25.17

Saturday 3.25.17 GPP: Tag!! Hold Plank when Tagged 3 Rds each 2 Min Long Mobility: Elbows on Box- DD- Cobra/Sphinx- Sink- Filthy Fifty (35 Min) 50 BJ (24/20) 50 Jumping PU 50 KBS (44/35) 50 Step Walking Lunges 50 KTE (KTC) 50 PP (45/35) 50 Superman’s 50 Wall Ball 50 Burpees 50 DU...

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Thursday 3.23.17

Thursday 3.23.17

Thursday 3.23.17 GPP: Tabata: :20Plank Walks, :20 Plank, :20 REST Mobility: Twisted Cross- Pull-Aparts- Box St- Sink 1 RM BP 18 Min to Establish a 1RM Follow Board or Rest accordingly New athletes Find a comfortable weight & do 5×5 Climb this Ladder by 3 Reps in 12 Min SC 155/105 HSPU 30 UB DU between Each Rd...

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Wednesday 3.22.17

Wednesday 3.22.17

Wednesday 3.22.17 GPP: Run 400m Mobility: Spinx/Cobra- Archer w/PVC- BBFR- Bar Hang 5-7 Min Warming on all Movements EMOM x30 9 PC 135/85 15/12 Burpees 2-4 Muscle Ups 5-7 C2B’s 12/9 Bike Cals 3 Rope Climbs REST

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Tuesday 3.21.17

Tuesday 3.21.17

Tuesday 3.21.17 GPP: 1. Rows 150, 2. Planks, 3. Wall Sits (4Min) Mobility: Bridges- PVC FR- Lizard- T Spine 1 RM FS 18 Min to Establish a 1RM Follow Board or Rest accordingly New athletes Find a comfortable weight & do 5×5 © Conditioning: 5 RFT 9 STOH 135/85 115/75 *M105/55 15 KBS 70/53-53/44 *M 44/35 21 BJO EMOM 5...

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Monday 3.20.17

Monday 3.20.17

Monday 3.20.17 GPP: Tabata: DL, Press, GM, PP, SDHP, Mobility: Ball tack- Split Stance- Saddle- Hip Swings 5 Min Warm-up & Set-up OPEN 17.4 (AMARAP x13) This WOD will be done in Heats of 6 55 DL 55 WB 55 Cals 55 HSPU In...

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