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

GPP

Strength





Max Burpees in 60s
Then,
10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice

GPP

Strength





Paused Front Squat: 6 x 3 @75%, every 90s.
*1 Second Pause on each rep
*Take 4 sets to build to 75% before starting the clock

GPP

WOD





With a running clock with a partner with one athlete completing a full round at a time:

0:00-10:00 Max Rounds of:

GPP and CFL 

WOD

AMRAP 20:
2 Legless Rope Climbs
4 Strict HSPU
6 Deadlifts (275, 185)
8 Goblet Squats (70, 53)

Rx+:(315, 205) (88, 70)

GPP and CFL

Strength





1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. – Rest longer as the weight gets heavier.

GPP and CFL





12 Days of CF Christmas!

Performed how the song is sung..
1 Full Clean (95/65) (65/45)(45/15)
2 Pull Ups- No Bands
3 HSPU
4 Box Jumps (24/20)

GPP and CFL

Strength





Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s.

WOD

GPP and CFL

Skill





Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds Gymnastics Movements