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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Tuesday 7.22.14 WOD

Tuesday 7.22.14 WOD

Tuesday 7.22.14 WOD GPP Warm-up 5 min AMRAP of: 3 Snatch PP, 6 Heaving Snatch, 9 OHS (SUB: FSq) Mobility Stations 20/10 Band Distraction YTW’s Hip Swings R/L Wrist/Forearm w/Band Shoulder Rolls SNATCH WORK Bergener Warm Up (20 Min MAX) 4 Min of Snatch DL w/Full Pull (No more then 3 Sets)  LIGHT 4 Min of Pocket Snatch 4 Min of Hang Snatch 4 Min of Sq...

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Monday 7.21.14 WOD

Monday 7.21.14 WOD

Monday 7.21.14 WOD GPP Warm-up: Run 400m then do 10 Burpees Mobility Stations 20/10 Good Mornings-Sink St-3rd World-Band Distraction-Hammy 2 Min Drill  (PARTNERS 2) 2 min ME at each movement w/ 20 REST between Movements TBB DL (275/205) Box Jumps (24′) HRPU’s Rope Climbs (Legless) At the End of Rd 1 TEAM has 5 min to Run 400m   REST w/TR At the...

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Saturday 7.20.14 WOD

Saturday 7.20.14 WOD

Saturday 7.20.14 WOD GPP Warm-up: Run 800 M Mobility Stations 20 on 5 off Tin Soldiers Hip St w/Ft on Box Front Rack w/Bands Ankle Mash on 25# plate Band distraction MOB FOCUS: OH MOB, Pass Thru, Couch St, Hips, Wrist/Forearm, Chest (Sink), Calves HOPE  1 Min Stations 5 Rds (Rest 4 Min Between Rds) NO BREAK BETWEEN STATIONS Snatch 75/55 Burpees Thrusters ...

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Friday 7.18.14 WOD

Friday 7.18.14 WOD

Friday 7.18.14 WOD GPP Warm-up 4 Min AMRAP:  #1 Runs, #2 Rows,  #3Planks Mobility Stations 20 On 10 Off Sink St Frog Sq Band Pullaparts Box St Band distraction Bench Press 1 RM (Coaches Decision on ALL 1RM attempts) Beginners: Rep/Range:  Sets 1-2 for 8-10 Reps, 3-4 for 6-8 Reps, 5-6 for 4-6 Reps.  Add # each set if possible. Sets Format:  Warm ups at...

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