STRENGTH: 3X8 BACK RACKED LUNGE WOD: 10,9,8,7,6,5,4,3,2,1 RING ROWS PUSHUPS LUNGES X2 (20,18,16,14…ETC.)
20 MINS. OPEN PRACTICE WOD: AMRAP 13 MINS. 10 BOX JUMPS 24/20 10 POWER SNATCHES 95/65 AFTERMATH: 800M MED BALL
TO LINDSAY AND ADAM, GCCF AND ITS MEMBERS WISH YOU THE BEST OF TIME IN CELEBRATING ON YOUR WEDDING DAY
WEIGHTLIFTING: 2X3 DEADLIFT SHRUG (100% + 1RM CLEAN) 3X3 CLEAN (ASCENDING SETS) WOD: 7 ROUNDS 7 PRESSES 95/65 7 PUSH
25 MINS. PRACTICE/STRENGTH: (CHOOSE) PULLUPS, HANDSTANDS, HSPU, RING DIPS, MUSCLE UPS WOD: AMRAP 9 MINS. 8 WALL BALL 11′ 20/14
STRENGTH: OHS 3 SETS OF MAX REPS 95/65 WOD: TABATA DOUBLE UNDERS KB SWINGS 53/35 KNEES TO ELBOWS SLAM BALL
WOD: 50 CALORIE ROW 40 JUMPING PULLUPS 30 SQUAT JUMPS (BUTT TO MED BALL, JUMP TO 4″ PLATE) 20 DOUBLE
STRENGTH: 6RM FRONT SQUAT WOD: GRACE 30 CLEAN & JERKS 135/95 AFTERMATH: TABATA CHOICE
20 MINS. OPEN PRACTICE WOD: 30-20-10 JERKS 95/65 PUSHUPS V-UPS AFTERMATH: 400M PARTNER MED BALL CARRY 50 MED BALL PARTNER