GCCF

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
5RM BACK SQUAT

WOD
5 ROUNDS FOR TIME:
10 FRONT SQUATS 115/85
10 LATERAL BURPEES
20 LATERAL JUMPS OVER  BAR

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION

20 SETS, EVERY :30:
MUSCLE UPS
MOD: ODD) STRICT PULLUP
EVEN) RING DIP

WOD
FOR TIME:
100 DOUBLE UNDERS / MOD: 150SINGLES
80 SITUPS
60 SWINGS 53/35 (RX+ 70/53)
40/30 PUSHUPS
20/15 CAL SKI
*ANYONE RX OR RX+ DO THE WORK IN ORDER
**ANYONE MODDING WILL WORK A DIFFERENT ORDER TO
MANAGE THE SKI

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
3RM FRONT SQUAT

WOD
3 ROUNDS FOR TIME:
50 SQUATS
7 MUSCLE UPS / MOD: 12 DIPS
10 DEADLIFTS 185/135 (RX+ 245/165)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
3RM PUSH PRESS

WOD
AMRAP 12:00
16 OVERHEAD PLATE LUNGES 45/35
5 STRICT HANDSTAND PUSHUPS (RX+ 2X45 / 2X35)
5 STRICT C2B PULLUPS (RX+ 1 LEGLESS ROPE CLIMB)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
3 BENCH PRESS (ACROSS)

WOD
21-15-9 REPS FOR TIME:
CAL ROW
RUSSIAN SWING 70/53 (RX+ 97/70)
BURPEE

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WARMUP
INSTRUCTOR LED

WOD
AMRAP 5:00:
15-12-9
CAL ROW
POWER SNATCH 95/65

REST 5:00

AMRAP 5:00:
15-12-9
CAL BIKE
CLEAN & JERK 95/65

15:00 CAP:
1RM CLEAN AND JERK

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
5-4-3-1-1 BACK SQUAT (ASCEND, %65,75,85,95,100%)

WOD
AMRAP 15:00:
15 WALL BALL 20/14, 10′ (RX+ 30/20)
15 TOES TO BAR
72′ BEAR CRAWL

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
HANG SQUAT CLEAN + SQUAT CLEAN (ASCEND)

WOD
3 ROUNDS FOR TOTAL REPS:
AMRAP :40 ON / :40 OFF
CAL BIKE
DB RACKED LUNGES 55s/40s *DO NOT DUMP DBs
RENEGADE ROWS
REST

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
5RM PRESS

WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
POWER CLEAN 135/95 (RX+ 155/105)
STRICT HANDSTAND PUSHUPS (RX+ 45/35) / MOD: DB PRESS *DO NOT DUMP DBs

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 POCKET SNATCH + 1 OVERHEAD SQUAT

WOD
12:00 LADDER:
2 THRUSTER 115/85 (RX+ 135/95)
2 MUSCLE UP / MOD: C2B PULLUPS

COOL DOWN