WOD

1.5 RM Front Squat w/ 2 sec hold at the bottom. no bounce 2. 2×5 @ 75% of A. 3.AMRAPx7 5 burpees 15 wall balls 20/14 30 DU’s 4.EMOMx7 4 unbroke C2B or 6 pull-ups

Coaches choice. (Skill sessions) Make up WOD day. Coaches will choose skills to work on. Or make up a wod that you have missed.

1. Push press find 20 rep max 2. Push press 2×10 with your 20 rep max weight 3. AMRAPx6 3 strict pull-ups 6 push-ups 9 air squats rest 3 min AMRAPx6 9 wall balls 20/14 6 burpees 3 ring dips

This is the start of Coach Bailey’s 6 week programming cycle. He will be adding pull up progressions twice per week to really work hard on getting better at them. 1. Back Squat work up to a 5 RM 2. Back Squat 85% of 1. and do 3×5 3. For time 21-15-9 kbs 53/35 deadlifts

“Fore” 12 min clock 4 minutes of Clean and jerks 135/95 4 minutes of rowing for cals 4 minutes of burpees Score each

EMOMx 6 3 deadlifts (dynamic effort) should be explosive. 4 RFT 10 C2B pull ups 10 ring dips 20 step ups 95/65 (bar held in the front rack)

Turn back time. Photo of the very first GSCF, 1300 square feet on a second floor. Oh and the floor was wood. 1. 1-10, 1-20, 1-30 Back squats :Example set 1. 1 rep @ 95-100% 0f 1RM, then complete 10 reps @ 70-75%. set 2. 1 rep as heavy as possible, then 20 reps as

Dina is getting married 12/13/2014! “Game Over” Partner wod 12 RFT 13 calorie row 14 burpees “Ball and chain” 3 rounds not for time 2 rope climbs 12 Turkish get ups

1.EMOMx 6 2 snatches 2.3 Rounds of: Max Reps in :40/:20 rest of: HSPU KBS (53,35) Hand Release Push ups Pull ups

1. Work up to a 5RM Front Squat 2. 3 RFT 10 Overhead Squats 50 double unders