CrossFit GBAR3 WODs
Monday, April 22
STRENGTH
deadlift 5-4-3-2-1-1
WOD
21-15-9
SDHP, 75/55
push press
row, cal.
Tuesday, April 23
STRENGTH (see 08.28.23)
weighted pull up 1-1-1
WOD (see 04.28.23)
7 rounds
7 power snatch, 95/65
7 OH squats
7 pull ups
Wednesday, April 24
STRENGTH
10 x 1 squat clean + thruster
WOD
21-15-9
row, cal.
DB thruster, 45/30
butterfly sit ups
Thursday, April 25
WOD
run 800m, then
3 rounds
15 DB push press, 45/30
15 slam balls, 30/20
15 box jumps, 24/20
15 wall ball shots
Friday, April 26
WOD
AMRAP in 15 minutes
5 devil’s press, 45/30
10 deadlifts, 225/155
15 DB bench press
20 DU’s