GCCF

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BACK SQUAT (ACROSS)

WOD
FRAN
21-15-9 RESP FOR TIME:
THRUSTERS 95/65
PULLUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) L-SIT (P-BARS)
3) HANDSTAND HOLD

WOD
10 ROUNDS FOR TIME, 20:00 CAP:
3 MUSCLE UPS / MOD: 3 RING ROWS + 3 RING DIPS
10 DB SNATCHES 55/35

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT CLEAN (ASCEND)

WOD
4 ROUNDS FOR TIME, 16:00 CAP:
10 POWER CLEAN 115/85 (RX+ 155/105)
20/15 CAL ROW OR 15/10 CAL BIKE
30 SQUATS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
3RM PUSH PRESS (RACK)

WOD
AMRAP 15:00:
10 TOES TO BAR / MOD: 15 V-UPS
20 DOUBLE UNDERS / MOD: 30 SINGLES
10 HANDSTAND PUSHUPS / MOD: 10 DB PUSH PRESS 45s/30s
20 DOUBLE UNDERS / MOD: 30 SINGLES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) CAL BIKE
2) 15 HOLLOW ROCKS
3) 10 DB STEPUPS 20″

WOD
3 ROUNDS FOR TIME, 13:00 CAP:
9 DEADLIFTS 225/155 (RX+ 275/185)
15 LATERAL BURPEES
200M RUN

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS (ACROSS)

WOD
JACKIE
1000M ROW
50 THRUSTERS 45/35
30 PULLUPS (RX+ C2B)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
MUSCLE UPS (UNBROKEN)
MOD: ODD) 3 STRICT PULLUPS / EVEN) 3 RING DIPS

WOD
30-20-10 REPS FOR TIME, 12:00 CAP:
KB SNATCH 53/35 (RX+ 70/53) / MOD: SWINGS
KB JERKS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY :90:
3 FRONT SQUAT (ASCENDING)

WOD
FOR TIME, 20:00 CAP:
50 WALL BALL 20/14, 10’/9′
15 CLEANS 135/95
50 WALL BALL
10 CLEANS 185/135
50 WALL BALL
5 CLEANS 225/155

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY :90:
2 HANG POWER SNATCH

FOR TIME, 20:00 CAP:
120 DOUBLE UNDERS / MOD: 200 SINGLES
THEN, 4 ROUNDS
15 PULLUPS (RX+ C2B)
15 HANG POWER SNATCHES 95/65
THEN, 120 DOUBLE UNDERS / MOD: 200 SINGLES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
6RM BENCH PRESS
THEN, 1RM BENCH PRESS

WOD
9-15-21 REPS FOR TIME, 12:00 CAP:
THRUSTERS 95/65
LATERAL BURPEES

AFTERMATH
50 DEADLIFTS 95/65

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