GCCF

STRENGTH / FOUNDATION

15X:40:

1 STRICT PULLUP

WOD

6 ROUNDS, 20:00 CAP:

14 THRUSTERS 45/35

7 BURPEE PULLUPS

*METERS

–

*METERS LIST

400/350 ROW-SKI

325 RUNNER

800/700 B.ERG

950/850 ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

15:00:

8-8-6-6-4-4-2-2

BACK SQUAT

WOD

AMRAP 5:00:

10/7 PUSHUPS (RX+ 5 STRICT HSPU)

3 POWER SNATCHES 135/85

15 LATERAL JUMPS

REST 2:00:

REPEAT 5:00 AMRAP:

*SCORE IS TOTAL FULL ROUNDS + ALL EXTRA REPS

COOL DOWN

STRENGTH / FOUNDATION

3X3:00:

3 ARM BAR L/R

10 SL HIP THRUST L/R

3 INCHWORM TO COBRA

BUDDY WOD

*TEAMS OF 3 – ONE WORKS AT A TIME

AMRAP 24:00:

300 SINGLE UNDERS

30 TTR

24 SQUAT THRUSTS

18 MED BALL CLEANS 70/50

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

WOD

6 ROUNDS, 16:00 CAP:

10 PUSH PRESS 115/85

10 PULLUPS

10 BOX JUMPS 24/20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

AMRAP 14:00:

*CALS

12 WALL BALLS 20/14, 10/9’

12 MB G2OH 50/30

–

*CAL LIST

14/12 ROW-SKI

12/10 B.ERG-AB

10/8 ECHO

AFTERMATH

TABATA MB TWISTS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 HANG POWER CLEAN

WOD

16:00 CAP:

100-80-60-40-20 DUBS / MOD: SINGLES +30

10-10-10-10-10 DB HANG CLEANS 55s/35s

15-12-9-6-3 RING DIPS (RX+ 10-8-6-4-2 RING MUPS)

COOL DOWN

STRENGTH / FOUNDATION

10:00:

4 SA PRESS L/R

6 SA ROW L/R

WOD

24-20-16-12-8-4, 20:00 CAP:

SA DEVILS PRESS 40/30

T2B

GOBLET SQUAT

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 HANG POWER SNATCH

4 LEG LIFT

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

3 HANG POWER SNATCHES 95/65

5 LATERAL BURPEES

7 SITUPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

CLEAN + PUSH PRESS + PUSH JERK

WOD

AMRAP 10:00:

30 DUBS / MOD: 45 SINGLES

3 CLEANS 155/105 (RX+ 185/135)

6 C2B PULLUPS (RX+ 3 BAR MUPS)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FLOOR PRESS

WOD

20:00 CAP:

50 MB STEPUPS 50/30, 24/20”

35 CAL ROW OR 28 CAL BIKE-SKI-RUN

50 HAND RELEASE PUSHUPS (RX+ HSPU)

35 CAL ROW OR 28 CAL BIKE-SKI-RUN

50 MB STEPUPS

COOL DOWN