GPP- PERFORMANCE – OPEN Can be done Solo or in Teams of 2 or 3 (Meters Shared, All other work Solo) 5 rounds for time of: Row 1,000 meters 200-m farmers carry, 45-lb. dumbbells 45-lb. dumbbell waiters walk, 50 meters, right arm 45-lb. dumbbell waiters walk, 50 meters, left arm
GPP- PERFORMANCE – OPEN For Time: 30/21 Calorie Row 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 30/21 Calorie Bike 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups Directly Into… 15/10 Calorie Row 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10
GPP “Annie’s on the Run” For Time: 200 SU,50 Sit-ups, 200M Run 160 SU, 40 Sit-ups, 200m Run 120 SU, 30 Sit-ups, 200m Run 80 SU, 20 Sit-ups, 200m Run 40 SU, 10 Sit-ups, 200m Run PERFORMANCE “Annie’s on the Run” For Time: 100 DU,50 Sit-ups, 200M Run 80 DU, 40 Sit-ups,
GPP 3-Position Power Snatch Build to a Heavy AMRAP 12: 12 Lateral BB Burpees 9 Power Snatches (55/75) 12 Pull-ups PERFORMANCE 3-Position Power Snatch Build to a Heavy AMRAP 12: 12 Lateral BB Burpees 9 Power Snatches (80/115) 12 Pull-ups OPEN 3-Position Power Snatch Build to a Heavy AMRAP 12: 12
GPP Front Squat 3 Sets of 5 AMRAP 18: 12/18 Calorie Row/Bike 15 Wallballs (10/14) 12 Dumbbell Snatches (25/35) 9 Toes to Bar PERFORMANCE Front Squat 3 Sets of 5 AMRAP 18: 12/18 Calorie Row/Bike 15 Wallballs (14/20) 12 Dumbbell Snatches (35/50) 9 Toes to Bar OPEN Front Squat 3 Sets of 5
GPP- PERFORMANCE – OPEN For Time: 2000 Meter Row
GPP 3x AMRAP 5: Rest 5 Round 1 600 Meter Run 1 Round of Cindy Max DB Clean & Jerks (25/40) Round 2 400 Meter Run 2 Rounds of Cindy Max DB Clean & Jerks (25/40) Round 3 200 Meter Run 3 Rounds of Cindy Max DB Clean & Jerks (25/40) PERFORMANCE 3x AMRAP 5: Rest
GPP Pausing Overhead Squat Moderate Set of 2 “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (45/65) PERFORMANCE Pausing Overhead Squat Moderate Set of 2 “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) OPEN Pausing Overhead Squat Moderate Set of 2 “Nancy” 5 Rounds: 400 Meter Run