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

GPP

Strength





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