GCCF

STRENGTH / FOUNDATION

8X1:15:

5 HANG POWER CLEAN

WOD

20:00 CAP:

4 ROUNDS

ODD ROUNDS ARM 1, EVEN ROUNDS ARM 2

12 SA HANG CLEAN

8 SA THRUSTER

4 SA OHL

16 DB STEPUP 24/20”

THEN, 40 BURPEE BOX JUMP OVER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FLOOR PRESS

10 PULLAPART

WOD

AMRAP 8:00:

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

10 DB FLOOR PRESS 55s/35s

AFTERMATH

TABATA X16

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

16:00 CAP:

1-2-3-4-5 SQUAT CLEAN 165/115 (RX+ 205/135)

50 DUBS / MOD: 75 SINGLES

15 T2B

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

8 KB BRIDGE

8 KB RDL

8 KB REVERSE LUNGE

8 R. SWING

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

200 SINGLE UNDER

40 DB HANG POWER CLEAN 40s/30s

40 ALT. V-UP

40 PUSH PRESS WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 MILE RUN OR 4000M BIKE

WOD

14 ROUNDS, 20:00 CAP:

1 POWER SNATCH 135/85 (RX+ 155/105)

5 PULLUP

5 PUSHUP

15 SQUAT

5 PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 TEMPO RING DIP 3:1

3 TEMPO RING ROW 1:3

WOD

AMRAP 16:00:

400M RUN/SKI OR 1100M BIKE

20 SITUP TO DB PRESS 30/20

15/12 CAL ROW

20 DB PLANK SLIDE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SUMO DEADLIFT

WOD

5 ROUNDS, 20:00 CAP:

14 MB G2SH 50/30 (RX+ 7 REPS 100/70)

14 MB LUNGE

18/14 CAL ROW/SKI OR 14/11 CAL BIKE *12/9 ECHO

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 FRONT SQUAT (ACROSS)

WOD

AMRAP 12:00:

200M RUN OR 550M BIKE OR 250M SKI

8 INCHWORM TO FLOOR (RX+ 4 WALL WALK TO PLATES)

12 BOX JUMPS 24/20” (RX+ 8 REPS 30/24”)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 BENCH PRESS

15 PULLAPART

WOD

16:00 CAP:

3 ROUNDS

10 HANG SQUAT CLEAN 95/65

15 T2B

THEN, 3 ROUNDS

10 HANG CLEAN AND JERK

10 LATERAL BURPEE

THEN, 3 ROUNDS

10 THRUSTER

5 C2B PULLUP (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

3 HANG POWER CLEAN

BUDDY WOD

AMRAP 16:00:

TEAMS OF 2 – ALT. ROUNDS

3 DEADLIFT 225/155

6 BAR FACING BURPEE

9/7 CAL ROW

COOL DOWN