GPP Week of 8/6 - 8/11

Monday 8/6 - Life Insurance
Strength:
Superset
3 Sets of
8 to 10 Bench Press
6 to 10 Strict Ring Dips
Rest 2 minutes

WOD:
5- 2 minute rounds of
100m run
Max Bar Facing Burpees in remaining time
Rest 1 minute

Score is weight/number of reps

Tuesday 8/7 - Dreamland
Oly:
Power Snatch
EMOM x 12
Min 1 - 2: 70%
Min 3 - 6: 75%
Min 7 - 10: 80%
Min 11 - 12: 85%

WOD:
8 min AMRAP
16 Single Arm OH Lunge 45-50/30-35
40 Double Unders

Score is weight/rounds + reps

Wednesday 8/8 - Bulldozer
Strength:
Front Squats
1x6 @ 70%
1x5 @ 75%
2x4 @ 80%

WOD:
Every 3 minutes for 5 rounds
:20 Cal Row Sprint
20 Wall Balls 20/14

Score is weight/total calories

Thursday 8/9 - Dark N' Stormy
Strength:
2 Sets
10 Suitcase DLs (each)
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

Partner WOD
Buy In:
5000m/4000m AAB
then...
30-25-20-15-10
Dbl KB Deadlift 70/53
HSPU

Score is pass or no pass/time

Friday 8/10 - Happy Hour
Oly:
Power Clean and Jerk
10 minutes to find heaviest for the day

WOD:
For Time - 11 min cap
15 Power Clean and Jerks @ 70%
15 Bar Muscle Ups
15 Power Cleans and Jerks @ 70%

Score is weight/time

Saturday 8/11 - Double Trouble
Partner WOD
20 min AMRAP
5 Dbl KB Russian Swings
5 Dbl KB Front Squats
5 Burpees to 6" Target
5 T2B

Score is rounds + reps

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