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

STRENGTH / FOUNDATION

12:00:

3 FLOOR PRESS

10 PULLAPART

WOD

AMRAP 18:00:

15 BOX JUMP 24/20”

12 BP SKULL CRUSHER 35/25

9 BP OVERHEAD SITUP

*METERS

–

*METER LIST

225/200 ROW-SKI

450/400 B.ERG

550/500 AB – .55/.5K ECHO

180 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 FRONT SQUAT

WOD

27-21-15-9, 16:00 CAP:

DB HANG SQUAT CLEAN 40s/25s

CAL ROW OR BIKE -4

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

6 RING ROW

WOD

AMRAP 6:00:

7 BURPEE

5 STRICT HSPU / MOD: DB PRESS

3 STRICT KNEES TO ELBOWS

–

REST 2:00:

–

AMRAP 6:00:

3 BURPEE

5 HSPU / MOD: DB PUSH PRESS

7 T2B

AFTERMATH

1000M BIKE OR 500M SKI OR 400M RUNNER

40 SITUP

20 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 DEADLIFT OR SUMO

WOD

10 TO 1, 16:00 CAP:

DB HANG SNATCH LEFT 50/35

4/3 STRICT PULLUP (RX+ STRICT C2B)

DB HANG SNATCH RIGHT

20 DUBS / MOD: 30 SINGLES

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 16:00:

40 DB HANG CLEAN TO OH 35s/25s

40 SQUAT

40/30 PUSHUP

40 ALT. V-UPS

STRENGTH / FOUNDATION

16:00:

4-5X

12-16 BAND LAT PULLDOWN

12-16 BAND TRICEP EXTENSION

6 DEFICIT SPLIT SQUAT L/R

6 SL ELEVATED BRIDGE L/R

COOL DOWN

STRENGTH / FOUNDATION

14:00:

1 POWER SNATCH + 2 HANG POWER SNATCH + 1 OHS

WOD

2 ROUNDS, 18:00 CAP:

30 DEADLIFT 115/75 (RX+ 135/85)

8/6 RING DIP (RX+ 4 RING MUP)

20 LATERAL BURPEE

8/6 RING DIP

10 HANG POWER SNATCH

8/6 RING DIP

COOL DOWN