GCCF

STRENGTH / FOUNDATION

5X2:00:

3 BACK SQUAT (ACROSS)

WOD

14:00 CAP:

21-18-15-12-9-6-3

BURPEES

12 BOX JUMP OVERS 24/20”

AFTERMATH

100 SITUPS

COOL DOWN

STRENGTH / FOUNDATION

10:00:

5 DB PRESS

5 DB ROW

WOD

AMRAP 14:00:

6 DB CLEAN AND JERKS 50s/35s

8 DB LUNGES

*CALS

–

*CAL LIST

14/12 ROW-SKI-B.ERG

12 RUNNER

10/7 ECHO-AB

AFTERMATH

TABATA

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 BENCH PRESS

12 PULLAPART

BUDDY WOD

*TEAMS OF 2

5 ROUNDS

3:00 AMRAP / 1:00 OFF:

ALT. ROUNDS

5 SUMO DEADLIFTS 165/115

7/5 PUSHUPS

9 BAR HOPS

COOL DOWN

OPEN WOD 24.3

15:00 CAP:

5 ROUNDS

10 THRUSTERS 95/65

10 C2B PULLUPS

REST 1:00 AFTER 5 ROUNDS ARE COMPLETED

THEN, 5 ROUNDS

7 THRUSTERS 135/95

7 BAR MUPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(3-4 SETS)

3 ARM BAR L/R

10 BAND TWIST L/R

10 PALLOF PRESS L/R

10 SA BAND ROW L/R

10 FACEPULL

WOD

AMRAP 15:00:

50 DUBS / MOD: 70 SINGLES

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

15 BURPEES

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 SA BULGARIAN SPLIT SQUAT L/R

8 HIP THRUST

WOD

5 ROUNDS, 20:00 CAP:

20 WALL BALLS 20/14, 10/9’

20 MB STEPUPS 20”

20 MB SITUPS

20 MB TWISTS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

DEADLIFT + CLEAN + HANG CLEAN + JERK

WOD

10 TO 1, 12:00 CAP:

HSPU (RX+ STRICT HSPU) / MOD: DB PRESS

INCHWORM TO FLOOR

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 OHS

WOD

AMRAP 12:00:

8 HANG SNATCHES 95/65

8 V-UPS (RX+ T2B)

8 FRONT SQUATS

8 PULLUPS (RX+ C2B)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

5 SL GOOD MORNING L/R

5 INCHWORM

5 HANGING LEG LIFT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 16:00:

20 DB PUSH PRESSES 50s/35s

30 SQUATS

20 BURPEES OVER ROWER

30 LUNGES

COOL DOWN

OPEN WOD 24.2

AMRAP 20:00:

300M ROW

10 DEADLIFTS 185/125

50 DUBS

*MODS: 240M RUNNER – 600M BIKE – 50 SINGLE UNDERS

AFTERMATH

3-4X

HAPPY BABY

CHILDS POSE

PIGEON L/R

DOWN DOG

COBRA

LEG OVER L/R

COOL DOWN