Thursday 5.5.16 WOD

Thursday 5.5.16 WOD

Thursday 5.5.16 WOD GPP: 1 RD Tabata Alt. DL, HC, PP, FS, PJ, BS, SJ, GM Mobility: Lateral Raises- Saddle- Lizard- Distraction- Ball Tack Chipper (30 Min Cap) 60 Cals 50 DL 155/105 40 PC 155/105 30 Ring Dips 20 STOH 155/105 10 SC 155/105 50 DU between Each Set. (2-1S)

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Wednesday 5.4.16 WOD

Wednesday 5.4.16 WOD

Wednesday 5.4.16 WOD GPP: Run 600m Mobility: Bull Dog Hip Circles- Ankle off Box- Fragon- Frog Sq- Glute St on Box 10 Min to Work up to a Heavy Single BS Then 1 Rep EMOM for 12 min Keep Warm-up Sets to 2-4 Reps Should be about 90-95% of 1 RM Conditioning: For Time. 55 BFB 34 OHSq 95/65 21 MU (C2B/PU)...

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Tuesday 5.3.16 WOD

Tuesday 5.3.16 WOD

Tuesday 5.3.16 WOD GPP: JYD & ATW Mobility: Sink St- Hip Swings- IT Band- Tin Soldiers- Eagle Arms Partners of 3 (15 Min AMRAP) 1. Run 200m 2. Pace Row Man Makers for Total Reps REST 4 Min Then (15 Min AMRAP) Run 200m Pace Row Wall Ball for Total Reps...

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Monday 5.2.16 WOD

Monday 5.2.16 WOD

Monday 5.2.16 WOD GPP: 5PC, 5 HSC, 3PP, 3PJ, 3SJ (4 Min) Mobility: BBFR- Elbow on Box- Wrist 3-1- Lizard- Cobra/Spinx 10 Min to Warm Up to E2M weights You have 2 min to make lifts & change Weights Climbing Set Add Weight Each Set 5 PC + 5 FS + 5 Jerks 4 PC + 4 FS + 4 Jerks 3 PC + 3 FS + 3 Jerks 2 PC + 2 FS + 2 Jerks 1 PC + 1...

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Sunday 5.1.16 WOD

Sunday 5.1.16 WOD

Sunday 5.1.16 WOD Yoga at 9AM, OPEN GYM 10-12, WOD at 11AM Run 800m… Then AMRAP 15 min 15 KB SDHP 10 BJ 5 Burpees 10 Min EMOM ME DU 10 Rev Lunges AMRAP 15 Min 15 KBS 10 Pushup 5 St Pullups...

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Saturday 4.30.16 WOD

Saturday 4.30.16 WOD

Saturday 4.30.16 WOD GPP: JYD & Around World & 22 Pushups Mobility: Elbow in Band- Pass Thrus- Lizard- Hip Swings- Foam Roll Quads For Time 1000m Row Buy in.. 5 RFT Wall Ball 30-25-20-15-10-5 20/14 KBS 30-25-20-15-10-5 70/53 MBS 30-25-20-15-10-5 20/14 200m Sand Bag Run to start or Finish Each Rd....

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