MONDAY APRIL 14, 2025
STRENGTH / FOUNDATION 16:00: 16-12-8-4-4-8-12-16 BENCH PRESS WOD TABATA DEADLIFT 185/125 TABATA WALL BALL 20/14, 10/9’ *TOTAL REPS (TABATA =
STRENGTH / FOUNDATION 16:00: 16-12-8-4-4-8-12-16 BENCH PRESS WOD TABATA DEADLIFT 185/125 TABATA WALL BALL 20/14, 10/9’ *TOTAL REPS (TABATA =
SPECIAL SHOUTOUT AND BEST OF LUCK TO THE 13 GCCF TEAMS COMPETING IN THE “COUGERS AND CRADLE ROBBERS” COMPETITION!
STRENGTH / FOUNDATION 15:00: POWER CLEAN + HANG SQUAT CLEAN + JERK WOD 7-6-5-4-3-2-1, 15:00 CAP: POWER CLEAN 155/105 (RX+
STRENGTH / FOUNDATION 12:00: 3 FLOOR PRESS 10 PULLAPART WOD AMRAP 18:00: 15 BOX JUMP 24/20” 12 BP SKULL CRUSHER
STRENGTH / FOUNDATION 14:00: 3 FRONT SQUAT WOD 27-21-15-9, 16:00 CAP: DB HANG SQUAT CLEAN 40s/25s CAL ROW OR BIKE
STRENGTH / FOUNDATION 12:00: 3 PRESS 6 RING ROW WOD AMRAP 6:00: 7 BURPEE 5 STRICT HSPU / MOD: DB
STRENGTH / FOUNDATION 14:00: 2 DEADLIFT OR SUMO WOD 10 TO 1, 16:00 CAP: DB HANG SNATCH LEFT 50/35 4/3
BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 16:00: 40 DB HANG CLEAN TO OH 35s/25s 40 SQUAT 40/30
STRENGTH / FOUNDATION 14:00: 1 POWER SNATCH + 2 HANG POWER SNATCH + 1 OHS WOD 2 ROUNDS, 18:00 CAP:
STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 3 JEFFERSON CURL 3 KB HIP OPENER L/R 5 BIRDDOG L/R 10