GCCF

Strength: 3×8 Press

WOD: AMRAP 20 mins.
5 Strict Pullups
10 Back Racked Lunge
15 Double Unders

Post WOD: 40 Back Extensions

Stretch/Foam Roll

WOD: Teams of 3
Complete 4000m Row as a team.
Compile as many reps of KB Swings and Situps until all teams are done rowing.
Each person must be doing a different exercise at all times
When a team finishes 4000m before other team, one person will rest while other teammates continue work on KB Swings and Situps, rotate rest/kb swing/situps as necessary.
When last team finishes 4000m Row workout is over.
Winner of Row: Tabata Choice (post WOD)
Winner of reps (if different team): Tabata Burpees (post WOD)
Winner of nothing: Tabata Row (post WOD)

Stretch/Foam Roll

WOD: Kelly
5 Rounds
400m Run
30 Box Jump
30 Wall Ball

Stretch Foam

Strength: 5×5 Deadlift

WOD: 3 Rounds
5 reps of [1 KB Snatch (L)/2 S. Arm OHL] 5 reps of [1 KB Snatch (R)/2 S. Arm OHL] 5 reps of [KB Clean (L)/Front Squat] 5 reps of [KB Clean (R)/Front Squat]

Stretch/Foam Roll

5×3 Split Jerk

WOD: AMRAP 15 mins.
6 Toes to Bar
8 DB Power Clean
10 DB Push Press

Post WOD: 40 Hip Extensions

Stretch/Foam Roll

Strength: 5×5 Press

WOD: 40 Situps
30 KB Swings
20 Pullups
10 Box Jumps
5 Burpees
10 Box Jumps
20 Pullups
30 KB Swings
40 Situps

Post WOD: Tabata Squats

Stretch/Foam Roll

Strength: 5×5 Back Squat

WOD: Diane
21-15-9
Deadlift
HSPU

Stretch/Foam Roll

WOD: Teams of 2
Accumulate as many points as possible as a team
Both partners work at same time.
Two 10 minute periods w/ 2 mins. rest in between

1 POINT = …
…10 squats
10 situps
10 lunges
8 kb swings
8 pushups
8 p-bar dips
5 pullups
5 burpees
5 knees to elbows
3 ring dips
3 wall ball
1 building lap
1 skin the cat
1 rope climb
250m row = 2 PTS
200m run = 3 PTS
500m row = 5 PTS
400m run = 7 PTS

Stretch/Foam Roll

Strength: 3×3 Deadlift

Skill: Handstand/Handstand Pushup

Pre WOD: 200m Run

WOD: AMRAP 10 mins.
5 HSPU
10 Dips

Post WOD: 400m Run

Stretch/Foam Roll

Skill: 7×1 Clean & Jerk

WOD: 3 Rounds
15 KB Swing
15 Knees to Elbows

3 Rounds
15 Slam Ball
15 Burpees

Stretch/Foam Roll