Thursday 9.18.14 WOD

Thursday 9.18.14 WOD

Thursday 9.18.14 WOD GPP Warm-up 5 Min AMRAP: 5x Snatch DL, 5x Hang Snatch, 5 Heaving SB Mobility Stations 20/10 Elbow in Band- Box St- Empty Cans- DD- Bridges Power Snatch / No Squatting 4 Min  Bergener Warm-up & Instruction 7×5 Snatches for experienced 7×8-10 for beginners.  Light Weight Conditioning: 1 RFT 40 DU (2-1) 30 BFB 20 MB Slams 10...

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Wednesday 9.17.14 WOD

Wednesday 9.17.14 WOD

Wednesday 9.17.14 WOD GPP Warm-up 5 Min AMRAP: Partner Runs 200, Swap Between SDHP and SLDL Mobility Stations 20/10 Static Hammy St- Bird Dog- Ball Tack- Glute St- Tin Soldiers DL: 7×5 HEAVY Climbing = Increase # Each Set Its more important to complete all reps then HEAVY  Weight Start between 60-70% Conditioning: Tabata 1x Around Pullups    Jump...

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Tuesday 9.16.14 WOD

Tuesday 9.16.14 WOD

Tuesday 9.16.14 WOD GPP Warm-up 5 Min AMRAP: 5 DL w/Shrug, 5 HSC, 5 Jerks Mobility Stations 20/10 BB Frt Rack Tri Mash Wrist Band Dist Ball under Sub Scap Clean & Jerk EMOM x15 Min Min 1, 2, 3:  6 Clean and Jerks, 135/85 Min 4, 5, 6:  5 Clean and Jerks, 155/105 Min 7, 8, 9: 4 Clean and Jerks, 185/125 Min 10, 11, 12: 3 Clean and Jerks, 205/135 Min 13,...

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Friday 9.12.14 WOD

Friday 9.12.14 WOD

Friday 9.12.14 WOD GPP Warm-up 5 Min AMRAP: 5 Snatch Shrugs 5 H. Snatch, 5 S. Balance, Mobility Stations 20/10 Bridges -Cat/Camels -Pass trus-Hip St-Box St Partners of 2 3 Min Drill 30 Rest between movements TTB Burpee Box Jumps 24/20 MB Slams 30 Power Snatch 135/105 115/85 95/55 – 75/45

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Thursday 9.11.14 WOD

Thursday 9.11.14 WOD

Thursday 9.11.14 WOD GPP Warm-up 5 Min AMRAP: 5 DL, 5 HC, 5 PP, 5 BSq Mobility Stations 20/10 Band Distraction  BB Frt Rack Wrist MOB Sink Couch “911 WOD” 911 Meters Row/Run AA Flight #77 Pullups AA Flight #11 Thrusters UA Flight #175 911 Meters Row/Run UA Flight #93 Push-ups AA Flight #11 PC UA Flight #175 911 Meters Row/Run AA Flight #11 Rope...

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Wednesday 9.10.14 WOD

Wednesday 9.10.14 WOD

Wednesday 9.10.14 WOD GPP Warm-up 5 Min AMRAP:  5 KB DL, 10 KB Swing 5 KB SDHP Mobility Stations 20/10 Hammy St T-Spine Supermans Glute St Tin Soldiers DL EMOM WOD 4 Min Warm-up time to work up to 70% 6 Reps at 60-65% EMOM for 2 min 2 Min REST & Weght Change 4 Reps at 70-75% EMOM for 3 min 2 Min REST & Weght Change 2 Reps at 80-85% EMOM for 4...

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