STRENGTH / FOUNDATION

15:00:

5 JEFFERSON CURL

5 KB HIP OPENER L/R

COUCH STRETCH L/R

5 SPLIT SQUAT L/R

5 CROSS LUNGE L/R

BUDDY WOD

5 ROUNDS, 20:00 CAP:

500M ROW OR 1000M BIKE OR 400M RUN

30 BACK SQUAT 95/65

30 SQUAT THRUST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 STRICT PULLUP

2 RING DIP

WOD

AMRAP 24:00:

5 C2B PULLUP (RX+ BAR MUP)

10 PUSHUP

15 SITUP

*METERS

–

*METER LIST

250/225 ROW-SKI

500/450 B.ERG

600/500 AB – .6/.5K ECHO

200 RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

16 KB DEAD BUG

8 90/90 HIP ROTATION

8 SCORPION

4 BIRDDOG L/R

4 CAT-COW

WOD

20:00 CAP:

150-120-90 DUBS / MOD: 200-160-120 SINGLES

45-36-27 CAL ROW / MOD: 40-30-20 OTHER

30-24-18 KB SWING 53/35 (RX+ 70/44)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 BACK SQUAT

WOD

4 ROUNDS, 16:00 CAP:

21 FRONT LUNGE/SQUAT 95/65

15 LATERAL BURPEE

9 STRICT HSPU / MOD: PRESS

*ROUND 1 & 3 PERFORM FRONT RACK LUNGE – ROUND 2 & 4 PERFORM FRONT SQUAT

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 HANG POWER SNATCH (ACROSS) + 1 OHS (OPTIONAL)

WOD

AMRAP 14:00:

8 T2B

10 SA HANG CLEAN AND JERK 50/35

12 BOX JUMP OVER 24/20”

COOL DOWN

STRENGTH / FOUNDATION

16:00:

16-12-8-4-4-8-12-16

BENCH PRESS

WOD

TABATA DEADLIFT 185/125

TABATA WALL BALL 20/14, 10/9’

*TOTAL REPS

(TABATA = 8X:20 WORK/:10 REST)

AFTERMATH

TABATA CHOICE

COOL DOWN

SPECIAL SHOUTOUT AND BEST OF LUCK TO THE 13 GCCF TEAMS COMPETING IN THE “COUGERS AND CRADLE ROBBERS” COMPETITION!

HAVE FUN – MOVE WELL – HAVE FUN – CHEER EACH OTHER ON – HAVE FUN!!!

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

8 SA BAND ROW L/R

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

16 STANDING BAND CRUNCH

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

8 KB SWING 53/35

6 BURPEE

8/6 CAL BIKE OR SKI OR RUN(8)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

POWER CLEAN + HANG SQUAT CLEAN + JERK

WOD

7-6-5-4-3-2-1, 15:00 CAP:

POWER CLEAN 155/105 (RX+ 205/135)

7 C2B PULLUP (RX+ 4 BAR MUP)

COOL DOWN