GCCF

STRENGTH / FOUNDATION

12:00:

5 BENCH PRESS

10 PULLAPART

WOD

21-18-15-12-9-6-3, 12:00 CAP:

KB SWING 53/35 (RX+ 70/53)

GOBLET REVERSE LUNGE

AFTERMATH

TABATA R. TWIST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DEADLIFT

WOD

*FOR TOTAL CALS/REPS

5:00 CAL BIKE

1:00 REST

5:00 CAL RUN OR SKI OR BURPEE TO TARGET

1:00 REST

5:00 CAL ROW

COOL DOWN

STRENGTH / FOUNDATION

5X2:00:

3 FRONT SQUAT (ACROSS)

WOD

AMRAP 12:00:

10/7 RING DIP

15 MB G2OH 50/30

50 DUBS / MOD: 75 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

HANG POWER SNATCH (ACROSS)

WOD

5 ROUNDS, 16:00 CAP:

200M RUN OR 550M BIKE OR 250M SKI

12 DB THRUSTER 45s/30s

12 T2B (RX+ 6 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

10 SA BAND ROW L/R

15 FACEPULL

5 SL GOOD MORNING L/R

5 PAUSE SPLIT SQUAT L/R

5 Y-T-W-L

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 16:00:

20 DB/KB DEADLIFT 70s/50s

40 ANCHORED SITUP

60 HANG POWER SNATCH 45/35

COOL DOWN

STRENGTH / FOUNDATION

10:00:

5 DB BENCH PRESS

10 PULLAPART

WOD

*MURPH PREP

10 ROUNDS 20:00 CAP:

5 PULLUP

10 PUSHUP

15 SQUAT

1 CLEAN AND JERK 155/105 (RX+ 185/125)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 SUMO DEADLIFT

WOD

3 ROUNDS, 12:00 CAP:

60 DUBS / MOD: 90 SINGLES

20 DB HANG POWER CLEAN 50s/35s

300M ROW-SKI OR 725M BIKE OR 265M RUN

AFTERMATH

TABATA ABS

COOL DOWN

STRENGTH / FOUNDATION

10:00:

5 PRESS

5 BENTOVER ROW

WOD

AMRAP 20:00:

15 BURPEE

*CAL

15 HSPU / MOD: DB PUSH PRESS 45s/30s

1:00 REST

–

CAL LIST

15/12 ROW

13/10 B.ERG-SKI

11/8 ECHO-AB

13 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 BACK SQUAT (ACROSS)

WOD

7 ROUNDS, 16:00 CAP:

4 POWER SNATCH 115/75 (RX+ 135/95)

8 FRONT RACK LUNGE

12 T2B

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

CLEAN AND JERK (ACROSS)

WOD

AMRAP 14:00:

14 SWINGS 53/35 (RX+ 70/53)

14 BOX JUMPS 24/20”

14 WALL BALLS 20/14, 10/9’

COOL DOWN