GPP and CFL

Strength





Gymnastics Static Holds x Accumulate 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand

GPP and CFL

Strength





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

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

That might be a song by the Beatles but what better title for a salad that makes you wish strawberry season was forever. These little berries delight whether eaten fresh out of the patch, with cream, in a salad or any other culinary creation.

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