Friday 3.22.19
GPP Open 19.5 PERFORMANCE Open 19.5 OPEN Open 19.5
GPP Open 19.5 PERFORMANCE Open 19.5 OPEN Open 19.5
GPP “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 PERFORMANCE “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 OPEN “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Our Traditional Goat Day Before the Open
GPP Every Minute on the Minute x 16 (4 Rounds): 1st: 15/12 Calorie Bike 2nd: 7 Deadlifts (155/105) + 7 Dumbbell Push Press (35/25) 3rd: 15/12 Calorie Row 4th: 10 Pull-Ups PERFORMANCE Every Minute on the Minute x 16 (4 Rounds): 1st: 15/12 Calorie Bike 2nd: 7 Deadlifts (225/155) + 7 Dumbbell Push
GPP AMRAP 15: 15 Push-ups 30 Air Squats PERFORMANCE AMRAP 15: 15 Push-ups 30 Air Squats OPEN AMRAP 15: 15 Strict HSPU 30 Air Squats
GPP AMRAP 18: 40 AbMat Sit-Ups 30/20 Calorie Row/Bike 20 Burpees PERFORMANCE AMRAP 18: 40 AbMat Sit-Ups 30/20 Calorie Row/Bike 20 Burpees OPEN AMRAP 18: 40 AbMat Sit-Ups 30/20 Calorie Row/Bike 20 Burpees
GPP Teams of 3: AMRAP 30: 100/75 Calorie Bike 75 Wallballs (14/10) 50 Power Cleans (75/55) Add (20/10) to barbell each round. PERFORMANCE Teams of 3: AMRAP 30: 100/75 Calorie Bike 75 Wallballs (20/14) 50 Power Cleans (115/85) Add (20/10) to barbell each round. OPEN Teams of 3: AMRAP 30: 100/75 Calorie Bike
GPP Open 19.4 PERFORMANCE Open 19.4 OPEN Open 19.4
GPP Open 19.4 PERFORMANCE Open 19.4 OPEN Open 19.4
GPP “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 PERFORMANCE “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 OPEN “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Our Traditional Goat Day Before the Open
GPP EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (65/45) + 7 Overhead Squats (65/45) Minute 4: 15/12 Calorie Row PERFORMANCE EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups Minute 2: 15 Box