GPP and CFL

Strength





Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00

GPP

WOD

”Clean Balls”
For time with a partner:
40 Power Cleans (115, 75)
100 Wallballs (20, 14)
30 Power Cleans (155, 105)
75 Wallballs

GPP

Strength

Shoulder Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.

WOD

”Open WOD 12.3”
AMRAP 18:

GPP and CFL 

Strength

Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock

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GPP and CFL

Skill

1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.

WOD

Athlete of the Month

Samantha Fourqurean

GPP and CFL

WOD

2018”
With a running clock: 0:00-8:00
Max Thruster from a Rack.
*Total load from both athletes
10:00-35:00 AMRAP of:
Row 2018 Meters
100 Thrusters (95, 65)
100 Pull-ups

GPP

WOD

5 Rounds with a partner:
60s of Max Rep Wallballs (20, 14)
60s of Max Rep KBS (53, 35)
60s of Max Reps Curtis P’s (95, 65)
60s of Max Calories Rower or Bike