Saturday 10.25.14 WOD

Saturday 10.25.14 WOD

Saturday 10.25.14 WOD GPP Warm-up 5 Min Tabata:  Hand Taps, Air Sq, Tuck Jumps Mobility Stations 20/10 Hip in Band- Band Pass thrus- Box St- Int/Ext- YTW’s FGB FGB 5 min to Warm up on all BB movements SDHP 75/55 Box Jumps 24/20″ PP 75/55 Wall Ball 20/14 Cal Row

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Friday 10.24.14 WOD

Friday 10.24.14 WOD

Friday 10.24.14 WOD GPP Warm-up 5 Min AMRAP: 5DL, 5 HC, 5PP 5 BS Mobility Stations 20/10 Band Distraction- Trap Mash- BB Frt Rack -Ball Tack- Forearm mash 1 Athlete Works EMOM do 3-5 Burpees TR chip away at WOD (Safe From Burpees outside) 5 min to warm up on all bar Exercises Partners of 2 or 3 Run 400 M 100 Cleans  155/115 135/95-115/75 Run 400 M 100...

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Thursday 10.23.14 WOD

Thursday 10.23.14 WOD

Thursday 10.23.14 WOD GPP Warm-up 5 Min AMRAP: 5 Jump Lunges, 10, Situps, 5 Plank Walks Mobility Stations 20/10 Sink St -Int/Ext -Couch St -YTW’s -Hip Swings 5 RFT’s 15 KB Situps 35/26 20 PP 75/55 25 Pullups C2B 30 Cal Row 35 Air Sq

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Wednesday 10.22.14 WOD

Wednesday 10.22.14 WOD

Wednesday 10.22.14 WOD GPP Warm-up 6 Min AMRAP: Team Row for ME meters 200 Per Mobility Stations 20/10 Band Distraction- Worlds Grts- Pass Thrus Pull-aparts- 3rd World In TEAMS of 2 800m Sand bag Run Conditioning: 200 MB Situps  20/14 200 MB Chest Pass Burpees 200 KB Swings 70/53 200 DU (3-1) 800m Sand bag Run

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Tuesday 10.21.14 WOD

Tuesday 10.21.14 WOD

Tuesday 10.21.14 WOD GPP Warm-up 5 Min AMRAP: Run 600m Mobility Stations 20/10 Tri Mash- Wrist- Hip Swings-  Elbow in Band- Pass Thru 21-15-9 DL 255/165 TTB Pushups 15-12-9 V-ups Thrusters 115/75 Box Jumps 24/20 12-9-6 HSPU PC 155/115 BOB

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Monday 10.20.14 WOD

Monday 10.20.14 WOD GPP Warm-up 5 Min AMRAP: 10 KB Swings, 10 KB ft Taps 10 KB SDHP Mobility Stations 20/10 Calf Split stance st- Pull-aparts- Hip st on Box- Box St- Couch St Partners of 3 Athlete 1 on Rower, Athlete 2 on Movement, Athlete 3 On Run Athlete on Rower Must Row 500m, While other 2 rest Once 500m is Reached, Athlete 2 does ME Wall Ball, Athlete...

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