GCCF

Strength: Press 5/3/1+

WOD: 4 Rounds
10 Pushup DB Row
15 Squat Jump to 12″
10 Knees to Elbows
15 Slam Ball

Stretch/Foam Roll

Strength: Back Squat 5/3/1+

Skill (Post WOD): Deadlift Shrug (Clean Grip)

WOD: “Helen”
3 Rounds
400m Run
21 KB Swing 53/35
12 Pullups

Stretch/Foam Roll

WOD: 3 Rounds
40 Slam Ball
30 Situps
20 DB Lunge (Low Carry)
10 Box Jump Overs

Stretch/Foam Roll

WOD: Teams of 2
“Pet Rocks”
3 Rounds
1 Round = AMRAP 5 mins./rest 2 mins.

5 Burpees
5 Clean Thrusters
5 V-ups

One person holds dumbbells (pet rocks) while other partner completes 1 full round, then switch

Strength: Deadlift 3/3/3+

Challenge: Tabata Squats

WOD: AMRAP 15 mins.
10 Ring Pushups
5 Toes to Bar
10 Push Press
200m Run

Stretch/Foam Roll

Strength: OHS 3×3

Skill Practice: Power Snatch

WOD: 5 Rounds
10 Pullups
10 Power Snatch

Post WOD: 200m Run

Stretch/Foam Roll

Strength: Press 3/3/3+

Skill Practice: Hip Extensions

WOD: 4 Rounds
8 Ring Rows
12 KB Clean & Jerk
16 Situps
20 Double Unders (Singles 4/1)

Post WOD: 25 Hip Extensions

Stretch/Foam Roll

Strength: Back Squat 3/3/3+

Skill: Rope Climb

WOD: AMRAP 12 mins.
10 Dips
10 Cleans

Stretch/Foam Roll

Strength: If you have kipping pullups, but are still working your strict pullup strength, do max reps for 3 sets with 2 mins. rest between sets. Use band(s) if necessary to get multiple reps. If your are strong with strict pullups do ascending weight for a 3×3.

Skill Practice: Kipping Pullup and Back Extensions

WOD: “Filthy Fifty”
50 Box Jump
50 Jumping Pullups
50 KB Swing
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Stretch/Foam Roll

9am WOD: Open Gym

Recovery Day… Extra stretching and foam rolling recommended.