GPP and CFL
Strength
EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
WOD
Not for time:
10-8-6-4-2
Close Grip Bench Press (Add weight each round) Strict Chin-ups
Strict T2B
Double Unders (50-40-30-20-10)
*Score = heaviest weight in the Bench Press
Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)
L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)
L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)
20:00 Cap on this work
*Alternate Options
– Pull-ups = Ring Pull-ups
– Close Grip Bench Press = Ring Dips
Strength
EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
WOD
Not for time:
10-8-6-4-2
Close Grip Bench Press (Add weight each round) Strict Chin-ups
Strict T2B
Double Unders (50-40-30-20-10)
*Score = heaviest weight in the Bench Press
Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)
L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)
L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)
20:00 Cap on this work
*Alternate Options
– Pull-ups = Ring Pull-ups
– Close Grip Bench Press = Ring Dips