CrossFit GBAR3 WOD
Monday, Jan 8
STRENGTH
front squat 5 x 5
WOD
21-15-9
DB bench press, 45/30
box jumps, 24/20
Tuesday, Jan 9
WOD (see 01.12.23)
0:00-1:00 row, meters
1:00-2:00 1 thruster, 95/65 + row
2:00-3:00 2 thrusters + row
3:00-4:00 3 thrusters + row
4:00-5:00 4 thrusters + row
… continue until you can’t complete the thrusters in the minute
score is rounds completed + total meters rowed
Wednesday, Jan 10
WOD (see 01.10.23)
AMRAP in 20 minutes
10 pull ups
15 slam balls, 30/20
20 squats
200m med ball carry, 20/14
10 toes to bar
15 KB swings, 55/40
20 walking lunges
200m med ball carry, 20/14
Thursday, Jan 11
STRENGTH
push jerk 5 x 5
WOD
21-15-9
DB squat cleans, 45/30
butterfly sit ups
Friday, Jan 12
WOD
21-15-9
deadlifts, 225/155
bar facing burpees
50/40/30
DU’s