CrossFit GBAR3 WODs
Monday, April 15
WOD
20 minutes on the clock
Grace
30 clean and jerks, 135/95 for time
then, AMRAP
rounds of Cindy
5 pull ups
10 push ups
15 squats
Tuesday, April 16
WOD
50 alt DB snatch, 45/30
400m med ball carry, 20/14
30 toes to bar
200m DB farmer’s carry, 45/30
10 burpee box jump overs, 24/20
200m DB waiter’s carry
30 ring rows
400m med ball carry
50 slam balls, 30/20
Wednesday, April 17
WOD (see 08.08.23)
row 500m
10 DB renegade man makers, 45/30
run 400m
10 DB renegade man makers
row 250m
5 DB renegade man makers
run 200m
5 DB renegade man makers
Thursday, April 18
STRENGTH
front squat 5-4-3-2-1-1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
deadlift, 115/85
handstand push ups
Friday, April 19
STRENGTH
push jerk 5-4-3-2-1-1
WOD
20-2 wall ball shots, 20/’14
2-20 walking lunges