Saturday 4.25.15 WOD

Saturday 4.25.15 WOD

Saturday 4.25.15 WOD GPP: Rowing Mobility: Gait swings-    Pass Thrus-    Bridges-    Supermans-    Frog Sq 1 RFT’s 1 Mile Run 9 KBS    70/53    53/44 9 Goblet Sq    70/53    53/44 9 SDHP    70/53    53/44 800m Run 15 KBS    70/53    53/44 15 Goblet Sq    70/53    53/44 15 SDHP    70/53    53/44 600m Run 21...

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Friday 4.24.15 WOD

Friday 4.24.15 WOD

Friday 4.24.15 WOD GPP: Tabata: Air Sq, MB Slams, Situps Mobility: Box St-    Gait Swings-    Pullaparts-    Cat/Camels    Couch St OSCAR WOD Partner’s of 2 (5 RFT’s) 42 BJ    24/20 30 Thrusters    95/65 18 TTB Run 400m at the End of Each Rd

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Thursday 4.23.15 WOD

Thursday 4.23.15 WOD

Thursday 4.23.15 WOD GPP: 10DL, 10HC, 10GM Mobility: BBFR-    Frog St-    Tri Mash-    Hammy St-    Hip Swings PC Climbing  15x EMOM’s (7-1-7) 5 Min to Warm up and choose a starting weight Reps count down from 7-1 & then back up from 1-7 Rx: T&G Conditioning: 30-20-10 DL    185/155 Wall Ball    20/14 UB DU

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Wednesday 4.22.15 WOD

Wednesday 4.22.15 WOD

Wednesday 4.22.15 WOD GPP: Team Rowing Mobility: Hip Swings-    Frog Sq-    Ankle MOB-    Supermans-    IT Band BS 6×6 Climbing Follow Board or Capped at 22min Conditioning: 10 HSPU 10 Ring Dips 10 Pushups 200m Run

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Tuesday 4.21.15 WOD

Tuesday 4.21.15 WOD

Tuesday 4.21.15 WOD GPP: 5 SDL, 5 HHS, 5HS, 5 OHSq Mobility: Band Dist-    Sink St-    Pass thrus-    Pull Aparts-    Band Sq Snatch Climbing  15x EMOM’s (7-1-7) 5 Min to Warm up and choose a starting weight Reps count down from 7-1 & then back up from 1-7 Rx: T&G Conditioning: “Tabata” Cal Row HH Slams OH Lunges    45/35

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Monday 4.20.15 WOD

Monday 4.20.15 WOD

Monday 4.20.15 WOD GPP: Run 600m Mobility: Split St-    Ball Tack-    Glute St-    Tin Soldiers-    T-Spine DL 6×6 Climbing Follow Board or Capped at 22min Conditioning: “Mind Eraser”  15 Min 7 PC     135/95 7 Burpees Run 200m

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