GCCF

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 POCKET SNATCH + 1 OVERHEAD SQUAT

WOD
12:00 LADDER:
2 THRUSTER 115/85 (RX+ 135/95)
2 MUSCLE UP / MOD: C2B PULLUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
3 BENCH PRESS (ASCEND)

WOD
4 ROUNDS FOR TIME, 20:00 CAP:
25/20 CAL ROW
15 BURPEE BOX JUMP 24/20 (RX+ BURPEE BOX JUMP ONLY)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
2 BACK SQUAT (ASCEND)

WOD
AMRAP 20:00:
40 WALL BALL 20/14, 10′
30 DB SNATCH 50/35 (RX+ 70/55) *DO NOT DUMP DBs
20 TOES TO BAR

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POCKET POWER SNATCH (PAUSE C) + 2 OVERHEAD SQUAT (ASCEND)

WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
FRONT SQUAT 115/80 (RX+ 135/95)
PUSH JERK

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 8 PRESS (ASCEND)
EVEN) 2 STRICT PULLUP (ACROSS)

WOD
AMRAP 10:00:
5 DEADLIFTS 135/95 (RX+ 155/105)
5 HANG POWER CLEANS
10 PULLUPS (RX+ C2B)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER CLEAN (PAUSE C) + 1 PUSH JERK (PAUSE C) (ASCEND)

WOD
FOR TIME, 15:00 CAP:
40 SWINGS 53/35 (RX+ 70/53)
20 BOX JUMPS OVERS 24/20″ (RX+ BOX JUMPS ONLY)
30 SWINGS
20 BOX JUMPS OVERS 24/20″
20 SWINGS
20 BOX JUMPS OVERS 24/20″
10 SWINGS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
4 BENCH PRESS (ASCEND)

WOD
TEAMS OF 2, SPLIT WORK:
5 ROUNDS FOR TIME, 20:00 CAP:
20/14 CAL BIKE
40 DOUBLE UNDERS / MOD: 80 SINGLES
30 GOBLET SQUATS 53/35

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
4 BACK SQUAT (ASCEND)

WOD
3 ROUNDS
AMRAP 3:00 ON / 3:00 OFF:
ROUND 1
9 POWER SNATCHES 115/80
9 BURPEES
ROUND 2
9 CAL ROW
9 BURPEES
ROUNDS 3
9 TOES TO BAR
9 BURPEES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT SNATCH (ASCENDING)

WOD
10-8-6-4-2 REPS FOR TIME, 15:00 CAP:
HANG POWER CLEAN 155/105 (RX+ 185/135)
MUSCLE UPS / MOD: RING DIPS X2

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) GOB SQUAT 70/53
EVEN) BURPEES
*PICK NUMBERS; YOUR LOWEST MAINTAINED NUMBER FOR EACH IS
YOUR SCORE (I.E. 12/15)

WOD
AMRAP 10:00:
5 PRESSES 95/65
5 STRICT PULLUPS (RX+ S. C2B)
20 LUNGES

AFTERMATH
3X10 PALLOF PRESSES + 15 BRIDGES

COOL DOWN