CrossFit GBAR3 WOD
Monday, Aug 28
STRENGTH (see 01.21.21)
weighted pull up OR flex arm hang for time 1-1-1
WOD
21-15-9
DB thruster, 45/30
pull ups
DB bench press
row, cal.
Tuesday, Aug 29
WOD
10 DB devils presses, 45/30
200m KB suitcase carry, 55/40
30 wall ball shots, 20/14
40 KB swings
50 slam balls, 30/20
40 KB SDHP
30 med ball sit ups
200m KB suitcase carry
10 DB devils presses
Wednesday, Aug 30
STRENGTH
squat clean 10 x 1
WOD (see 04.13.22)
row 2000m
Thursday, Aug 30
WOD (see 08.30.22)
4 rounds for individual times, rest 2 min between rounds
5 toes to bar
10 burpee box jump overs, 24/20
15 DU’s
200m run
Friday, Sept 1
WOD: INCREDIBLE HULK (see 08.29.22)
AMRAP in 20 minutes
5 dead lifts, 115/70
5 hang power cleans
5 front squats
5 push press
5 back squats