GCCF

STRENGTH / FOUNDATION
12X1:00:
1) 5 STRICT PULLUPS
2) 5 RING DIPS
3) 1:00 LOW PLANK

WOD
5 ROUNDS, 15:00 CAP:
10 HANG POWER CLEANS 135/95 (RX+ 165/115)
100 SINGLE UNDERS

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
6 BACK SQUAT (ASCEND)

WOD
AMRAP 12:00:
15/12 CAL ROW (RX+ 15/12 CAL BIKE)
20 RUSSIAN SWINGS 70/53
15 TOES TO BAR

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 12/9 CAL SKI
2) :30 HOLLOW HOLD
3) 3 ARM BARS LEFT
4) 3 ARM BARS RIGHT

WOD
3 ROUNDS, 16:00 CAP:
400M RUN
20 POWER SNATCHES 95/65 (RX+ 115/80)

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 8 DB BENCH PRESS (ACROSS)
EVEN) 8 KB WEIGHTED SITUPS (ACROSS)

WOD
30-20-10, 14:00 CAP:
THRUSTERS 75/55 (RX+ 95/65)
BURPEES

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
1 POWER CLEAN (ASCEND)

WOD
AMRAP 20:00:
14/10 CAL BIKE
2 ROUNDS
5 DEADLIFTS 185/135 (RX+ 225/155)
10 HAND RELEASE PUSHUPS
1 CLEAN

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
3 PRESS (ASCEND)

WOD
10,9,8,7,6,5,4,3,2,1, 20:00 CAP:
STRICT PULLUP
200M RUN

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) SLED PUSH
2) SKI
3) 10 SWINGS + 10 RUSSIAN SWINGS + KB SQUAT HOLD STRETCH
4) :10 STATIC HANG + HANDSTAND HOLD

WOD
3 ROUNDS, 18:00 CAP:
500M ROW OR 400M RUN
25 TOES TO BAR
25 WALL BALL 20/14, 10′

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
1 CLEAN THRUSTER (ASCEND)

WOD
10:00 LADDER:
1 SQUAT CLEAN 165/115 (RX+ 205/145)
1 PUSH JERK

AFTERMATH
800M RUN OR 1000M ROW OR 1.4 MILE BIKE
20 SCORPION STRETCH

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 5 BENCH PRESS (ASCEND)
EVEN) 5 BENT OVER ROWS (ASCEND)

WOD
AMRAP 10:00:
10 BURPEES C2B PULLUPS (RX+ BURPEE BAR MUSCLE UP)
30 DOUBLE UNDERS / MOD: 45 SINGLES
10 DB SNATCH 55/40

COOL DOWN

STRENGTH / FOUNDATION
5X2:00
3 FRONT SQUATS (ASCEND)

WOD
5 ROUNDS, 18:00 CAP:
300M ROW OR RUN
12 POWER CLEANS 95/65 (RX+ 115/85)
12 FR LUNGES

COOL DOWN