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

GPP and CFL 11/17

WOD


In a 30 Minute Window in Teams of 3:
4k Row
Remaining time AMRAP:
30 Wallballs (20, 14)
30 Power Snatch (95, 65)
30 T2B

GPP and CFL 11/16

WOD

"Cindy"
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)

GPP 11/15

Strength

Squat Clean: 3 x 2 @80% of Last Monday, every 60s.
– reset between all reps
3 x 1 @85% of Last Monday, every 60s.

WOD