GCCF

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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INSTRUCTOR LED

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

WOD
TEAMS OF 2
DO THE WORK IN ORDER, THE REPS DO NOT HAVE TO BE SPLIT EVENLY
FOR TIME, 14:00 CAP:
100 CAL ROW
100 TOES TO BAR

AFTERMATH
50 THRUSTERS 45/35
*PLEASE DO NOT DROP/DUMP BARBELLS WITHOUT BUMPER PLATES

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INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
5RM DEADLIFT

WOD
FOR TIME, 12:00 CAP:
25-20-15-10-5 WALL BALL 20/14
2-1-2-1-2 ROPE CLIMB / MOD: 3-2-3-2-3 FLOOR CLIMB

AFTERMATH:
10:00 CAP
12-12-12 DB BENCH PRESS

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INSTRUCTOR LED

WOD
0:00-16:00
AMRAP
5 STRICT PULLUPS (RX+ 5 STRICT C2B)
10 CAL BIKE
40 DOUBLE UNDERS / MOD: 70 SINGLES
16:00-24:00
1RM CLEAN THRUSTER

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR 2 WALL CLIMBS

AMRAP 12:00:
12 SITUPS
12 PUSHUPS
12 DB SNATCH 55/35
12 LUNGES
(PLEASE DO NOT DUMP DUMBBELLS, ONLY PLACE THEM DOWN)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
5RM BACK SQUAT

WOD
4 ROUNDS
1:00) 10  BOX JUMPS 20″ + MAX REPS SWINGS 70/53
:30) REST
1:00) MAX CAL ROW
:30) REST
*TOTAL SWINGS + TOTAL CALS
(PLEASE DO NOT DUMP KETTLEBELLS, ONLY PUT THEM DOWN)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
POWER CLEAN + FRONT SQUAT

WOD
5 ROUNDS FOR TIME, 15:00 CAP:
5 SQUAT CLEAN 155/105 (RX+ 185/135)
10 LATERAL BURPEES
20 LATERAL JUMPS OVER BAR (RX+ 40 DOUBLE UNDERS)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 SQUAT SNATCH (ACROSS)

WOD
21-15-9 REPS FOR TIME, 12:00 CAP:
OVERHEAD SQUATS 115/85
C2B PULLUPS

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WARMUP
INSTRUCTOR LED

WOD
FOR TIME, 25:00 CAP:
30/21 CAL ROW OR 20/14 CAL BIKE
30 POWER CLEANS 135/95 (RX+ 165/115)
ROW OR BIKE
25 PUSH JERKS
ROW OR BIKE
20 FRONT SQUATS
ROW OR BIKE
15 CLEAN THRUSTERS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR 2 WALL CLIMBS

AMRAP 14:00:
10 BURPEES (RX+ 5 MUSCLE UPS)
20 BUMPER PLATE OVERHEAD LUNGES 45/35
100 SINGLE UNDERS

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