GPP For Time: 100-80-60-40-20: Single Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (105/75) PERFORMANCE For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) OPEN For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105)
GPP AMRAP 12: 15/12 Calorie Row 30 Air Squats 15/12 Calorie Bike 15 Dumbbell Push Presses (35’s/20’s) PERFORMANCE AMRAP 12: 15/12 Calorie Row 30 Air Squats 15/12 Calorie Bike 15 DB Push Presses (40’s/30’s) OPEN AMRAP 12: 15/12 Calorie Bike 30 Air Squats 15/12 Calorie Bike 15 DB Push Presses (40’s/30’s))
GPP Teams of 3 AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Pull-Ups PERFORMANCE Teams of 3 AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Pull-Ups OPEN Teams of 3 AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Chest to Bar Pull-Ups
19.3
GPP Open 19.3 PERFORMANCE Open 19.3 OPEN Open 19.3
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 3-Position Power Snatch Build to Heavy 2 RoundsAMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 3 Power Snatches (75/55) 6 Lateral Barbell Burpees Rest 5 Minutes Between Rounds PERFORMANCE 3-Position Power Snatch Build to Heavy 2 Rounds AMRAP 5 Buy In: 30 x
GPP 5 Rounds: 1:00 Calorie Bike/Row 1:00 Wallballs (14/10) 1:00 Single Unders 1:00 Rest PERFORMANCE 5 Rounds: 1:00 Calorie Bike/Row 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest OPEN 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest
GPP AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row … Add (3) Repetitions Each Round PERFORMANCE AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row … Add (3) Repetitions Each Round OPEN AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row
GPPFor Time: 400 Meter Run 21 Front Squats (75/55) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Front Squats (75/55) 15 Burpee Box Jumps (24/20) 400 Meter Run 9 Front Squats (75/55) 9 Burpee Box Jumps (24/20) 400 Meter Run PERFORMANCE For Time: 400 Meter Run 21 Front Squats (75/55) 21 Burpee Box Jumps