Wednesday 12.24.14 WOD

Wednesday 12.24.14 WOD

Wednesday 12.24.14 WOD CHRISTMAS EVE!! No Night Classes! GPP: Tabata: Row, Hand Taps, Hollow Holds Mobility: Bridges- Hip Swings- Static Hammy St- Sink St- Cat/Camels CFG 12 Day of Christmas WOD … Do day 1, then 2 & 1, then 3, 2 & 1 1 Rope Climb (Rx Leg Less/Sc Anyway u want) 2 200 M Run 3 HSPU 4 KB Situps 35/26 5 Air Sq 6 Jerks 155/125...

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Tuesday 12.23.14 WOD

Tuesday 12.23.14 WOD

Tuesday 12.23.14 WOD GPP: 10 KB Swings, 10 SDHP, 10 KB Alt Lunges Mobility: Ball Tack- T-Spine- Supermans- Bridges- Glute St DL 7×3 T&G Climbing (Increase Each Set) … Scale Weight Not Reps – NO FAILS “Boat Races” Partners of 3 Row ME Run...

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Monday 12.22.14 WOD

Monday 12.22.14 WOD

Monday 12.22.14 WOD GPP: 5 Pocket PC, 5 Hang Sq PC, 5 DL, 5 BOB Mobility BB Front Rack- Frog Sq- Box St- Hip Swings- Tri Mash PC (Rx T&G) 7×3 Climbing (Increase Each Set) Scale Weight Not Reps Scale Weight Not Reps – NO FAILS Conditioning: Partners of 2 50 Cal Row 50 BJO 50 DL 225/155 185/115 100 wall Ball 50 DL 225/155 185/115 50 BJO 50...

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Saturday 12.20.14 WOD (HOLIDAY PARTY 9PM)

Saturday 12.20.14 WOD (HOLIDAY PARTY 9PM)

Saturday 12.20.14 WOD (HOLIDAY PARTY 9PM) GPP: Run 400m Mobility Elbow in Band- Ball in Scap- Hip Openers- Hammy St- Outside Leg Raise Conditioning: 60 Goblet Sq 25 Ab Rollouts 15 DU (3-1) 45 Push-ups 45 Goblet Sq 20 Ab Rollouts 30 DU (3-1) 35 Push-ups 30 Goblet Sq 15 Ab Rollouts 45 DU (3-1) 25 Push-ups 15 Goblet Sq 10 Ab Rollouts 60 DU (3-1) 15...

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Friday 12.19.14 WOD

Friday 12.19.14 WOD

Friday 12.19.14 WOD GPP: 5 Plank Walks, 5 Plank Reaches, 10 Air Sq Mobility:  Glute St- Wrist- Frt Kicks- Cat/Camels- Pull Aparts 10 Min Odd/Even EMOMS Movement Rx Scaled Reps Sub 10 TTB 10 Frt Sq. 185/135 – 155/95 115/75 REST 5 Min 10 DL 245/155 -205/135 15 HSPU REST 5 Min 10 PC 155/105 – 135/95 115/75 15 Cal Row

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Thursday 12.18.14 WOD

Thursday 12.18.14 WOD

Thursday 12.18.14 WOD GPP: Team ROW Mobility Band Distraction-  Sink St- Couch St- Split Stance St- Glute St 6 Min AMRAP 4 Snatches 95 8 Pullups 16 HRPU 6 Min REST 5 Min AMRAP 5 Min REST 4 Min AMRAP 4 Min REST 3 Min AMRAP 3 Min Rest 2 Min AMRAP 2 Min REST 1 Min AMRAP

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