GPP

Skill/Strength

1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.

GPP

Strength

1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.
2) RDLs: Work up to a heavy set of 6-8. Rest 90s.

GPP

WOD

In a 5:00 Window x 4 Rounds:
Row 250 Meters
Remaining time: Max Rounds of:
5 Pull-ups
10 Renegade Rows (50s, 30s) (total reps)

GPP and CFL

Skill 

EMOM 10:
ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold)

GPP 

WOD

”Holleyman”
30 rounds for time of:
5 Wallballs (20, 14)
3 Handstand push-ups
1 Power Clean (225, 145)

*20 Rounds (185, 125)

GPP and CFL

WOD

With a partner for time:
5k Row
*Every 3:00:
1 Athlete Completes:
15 Burpee Box Jumps (24, 20)
*Score = total BBJ.

GPP and CFL

WOD

In teams of 2 for time:
”Eva w. a partner”
6 Rounds of:
800m Run
30 KBS (70, 53)
30 Pull-ups

GPP and CFL

WOD

4 Rounds of:
60s of Hand Release Push-ups
60s of SDHP (53, 35)
60s of Double Unders
60s of Wallballs (20, 14)
60s of Calories on Bike

GPP

Skill

EMOM 8:
ODD Minutes: Handstand Hold x a total of 40s of work.
Rx+:(Free Standing Handstand Holds or Handstand Walking)

GPP 

Strength 





Sumo Deadlift against a band: Build to a 1RM. Rest 2:00

WOD