Monday 7.28.14 WOD

Monday 7.28.14 WOD

Monday 7.28.14 WOD GPP Warm-up: 5 Min AMRAP 10 Air Sq, 10 KB Swings, 10 KB Lunges Mobility Stations 20/10 Front Leg Kicks-Gait Swings-Glute St-Couch St -Hammy St Back Sq: 7×5 Climbing.  Increase # Each Set Start at 50-60% & increase Weight each Set if possible.  If you Fail go back to last success # REST 1-2 Min Each Set Conditioning: The Admiral  3...

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SUNDAY 7.27.14

SUNDAY 7.27.14

SUNDAY 7.27.14 OPEN BOX at 10-12 SAM G Striking Class at 11:00

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Saturday 7.26.14 WOD

Saturday 7.26.14 WOD

Saturday 7.26.14 WOD GPP Warm-up : Run 800 M Mobility Stations 20 on 10 off Inch Worms Tin Soldiers Couch St Lat Lunges Bridges TABATA Pike Rolls … 15 Yard Suicides 10 Sled Pulls Tire Flips Lateral Hurdle...

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Friday 7.25.14 WOD

Friday 7.25.14 WOD

Friday 7.25.14 WOD GPP Warm-up 5 RFT’s of: 5 Goblet Sq, 10 KB Swings, 15 Jump rope Singles Mobility Stations 20 on 10 off T-Spine W/Foam Roller Pull-aparts Pass Thrus Cat/Camels Box St 5 RFTs Pullups 21-18-15-12-9 Row 500-400-300-200-100 MB Jump Slams 21-18-15-12-9 DU 50-40-30-20-10 MB Roll Back Chest Pass 21-18-15-12-9

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Thursday 7.24.14 WOD

Thursday 7.24.14 WOD

Thursday 7.24.14 WOD GPP Warm-up 5 min AMRAP of: 5 MB Cleans, Mobility Stations 20 on 10 off BB Front Rack Gait Swings PVC Front Rack Frog Sq Inside Leg raises Squat Clean Ladder WOD Min 1, 2, 3:  6 Sq Clean, 155/105 Min 4, 5, 6:  5 Sq Cleans, 185/135 Min 7, 8, 9: 4 Sq Cleans, 205/145 Min 10, 11, 12: 3 Sq Cleans, 225/155 Min 13, 14, 15: 2 Sq Cleans,...

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Wednesday 7.23.14 WOD

Wednesday 7.23.14 WOD

Wednesday 7.23.14 WOD GPP Warm-up 5 min AMRAP of: 5 Push ups, 10 MB Slams, 5 V-ups Mobility Stations 20 on 10 off Band Distraction Band Chest St Box St Ankle MOB (Ft on Plate) Int/Ext Rot Running Clock 2  Min of ME PP 115/75 REST 1 MIN 3 Min of ME Man Makers Rest 2 Min 4 Min of ME Burpee Box Jump 10 Min to Run 1 mile (TR can be used to REST) Rest 2 Min 15...

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