GPP and CFL 11/13

Strength

1) Push-ups: 1 x Max Reps in 60s.
Rx+:(1 x Max HSPU Any Style)
Beginner: Box Push-ups
2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.

GPP & CFL 11/12

WOD

"Andy"
For time:
25 Thrusters (115, 75)
50 Box Jumps w. step down (24, 20)
75 Deadlifts (115, 75)
1.5 Mile Run
75 Deadlifts

GPP 11/10

WOD

GPP 

Strength

Close Grip Bench Press: 1RM + Drop Set. Rest 2:00
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps

GPP

Strength

Squat Clean: 8 x 2 @75%

every 90s- reset between all reps

WOD

"Timebomb"
In 12:00

GPP 

WOD 

Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)
Then right into:
Every 4:00 x 4 Sets:

GPP 

WOD

3 Rounds for time w. partner:
Row 1k
50 Hang Power Snatch (75, 55)
30 Pull-ups

CFL

GPP 

Strength

Squat Clean: 1RM

Rest 2:00

WOD

"Pavement"
4 RFT:
15 KBS (70, 53)
30 Double Unders

GPP and CFL 11/3

WOD

"Jerry"
For time:
Run 1 Mile
2k Row
Run 1 Mile

GPP 11/2

Strength

1) Max Rep Pull-ups
Rest 3:00-4:00 before moving to #2
2) Max Rep Chin-ups

WOD

4 Rounds of 40s work/20s rest: