Friday 8.26.16

Friday 8.26.16

Friday 8.26.16 GPP: 10 Pushups, Run 200m 2 Rds Mobility: Twisted lizard Elbows on Box- Wrist- Empty Cans- Archer 6×6 BP © % 55-60-65-70-75-80 **Between each Set: MR UB DU/Work on DU Conditioning: For Time: (15 Min) 15 OHS 135/85-115/75-105-65 15 C2B 15 S. Snatches 15 C2B 15 FS 15 C2B 15 SC 15 C2B...

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Thursday 8.25.16

Thursday 8.25.16

Thursday 8.25.16 GPP: Run 600m Mobility: T-Spine- Bridges- Hip Swings- Superman Hold- Saddle 6×6 BS © % 55-60-65-70-75-80 **Between each Set do :30 Sec HS Hold Conditioning: 21-15-9 BJ 24/20 TTB KTC DL 255/155...

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Wednesday 8.24.16 WOD

Wednesday 8.24.16 WOD

Wednesday 8.24.16 WOD GPP: Bergener Warm up with Bar/PVC Mobility: Distraction- Spinx/Cobrsa- Seated Straddle- Trap Mash- Lizard Sq. Snatch Skill Work Stay under 80% 7 Min Skill on Hang Sq. Snatch Reps of 2-3 7 Min Skill on Heaving Snatch Balance Reps of 2-3 7 Min Full Snatch Reps of 2-3. (1 at a time) Conditioning: Running Conditioning...

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Tuesday 8.23.16 WOD

Tuesday 8.23.16 WOD

Tuesday 8.23.16 WOD GPP: Tabata: PC, Press, HPC, PP, FS, PJ, BS, SJ Mobility: IT Band- BBFR- Elbow in Band- Hip Swings- Twisted Cross 18-15-12-9-6-3 (Capped in 20 Min) 6 Min to Warm-up and Set up PC 135/95 STOH 135/95 Ring Dips TR Rest 4 Rds Midline (1 min Stations) Side Plank Hollow Rocks OH Hold 95/55 V-Sit and Hold...

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Sunday 7.3.16 WOD

Sunday 7.3.16 WOD

Sunday 7.3.16 WOD GPP: Run 400m Mobility: 4 RFT’s 5 Ropes 10 St. HSPU 15 Jump Sq 20/14 20 KBS 53/44 Each Rd starts with a 600m Run...

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Saturday 8.20.16 WOD

Saturday 8.20.16 WOD

Saturday 8.20.16 WOD GPP: Run 400m Mobility: IT- Band- Split Stance- Hip Swings- Tin Soldiers- Quad St Bradley 10 RFT 100m Sprint 10 Pullups 100m Sprint 10 Burpees REST :30 Between Rds...

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