Thursday 1.29.15 WOD

Thursday 1.29.15 WOD

Thursday 1.29.15 WOD GPP: 1 Min Stations:  Rowing, Jump Rope, Plank, Air Sq Mobility: Gait Sq-    IT-Band-    Cat/Camels-    Split Stance St-    3rd World 1RM Back Sq Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: Partners x2 10 KB Swings 5 HSPU 10 Pullups 5 EL Pistols 1...

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Wednesday 1.28.15 WOD

Wednesday 1.28.15 WOD

Wednesday 1.28.15 WOD GPP: 5 FS, 5 PP 5 HSB, Run 200m Mobility: Pass Thru- T-Spine- Sink St- Hip Swings- Worlds Grts Conditioning: 21-15-9-15-21 BJO (30/24) OH Lunges Steps (135/95-115/75-95/65) Pushups Run/Row 800m 4 RFTs 15 TTB 3 Rope Climbs 6 Power Snatches (155/115-135/95-95/65-75/55) Run/Row...

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Tuesday 1.27.15 WOD

Tuesday 1.27.15 WOD

Tuesday 1.27.15 WOD GPP Tabata: MB Clean, Row, DU/Singles x4 Each Mobility: Lat Mash- BB FR- Band Sq Sits- Calf St- Tri Mash 1RM C&J Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: Alt ME EMOM 4 Rds Rope Climbs Ring Dips Cal Rowing REST 1...

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Monday 1.26.15 WOD

Monday 1.26.15 WOD

Monday 1.26.15 WOD GPP: 10 GM, 10 HC, 10 Tuck Jumps Mobility: Split Stance St- Ball Tack- Glute St- DD- Elevated Hammy St 1RM DL Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: Partners 16 Min AMRAP (1 Athlete working at a Time) 20 BOB 20 PC 135/95 20 Pullups Increase weight each Rd on PC...

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Saturday 1.24.15 WOD

Saturday 1.24.15 WOD

Saturday 1.24.15 WOD GPP: Tabata  Rowing, Jump Rope, HH Mobility: Trap Bar Mash-    Ankle MOB-    Wrist-    Front kicks-    Hip Openers “Nancy” Partners 6 RFTs Conditioning: Run 400M 15 OHS 1 partner Runs 400m  While other Does 15 OH Sq. If & When you finish OHSq before Partner come back get on Rower and ME cals until partner returns

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Friday 1.23.15 WOD

Friday 1.23.15 WOD

Friday 1.23.15 WOD GPP: Tabata Plank Walks, Jump Pullups, situps x4 each Mobility: Sink St-    IT Band-    Pass Thrus-    Pull-aparts-    Box St 1RM Bench Press Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: 3 RFT’s 20 Pullups 20 BJ 20 Frt Sq (Floor)    155/105

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