CrossFit GBAR3 WODs
Monday, July 1
STRENGTH
squat clean thruster 10 x 1
WOD
21-15-9
thruster, 95/65
toes to bar
Tuesday, July 2
WOD
10-9-8-7-6-5-4-3-2-1
deadlifts, 205/135
EVEN
lateral burpees
100m DB farmer’s carry, 45/30
ODD
ring dips
100m DB waiter’s carry
Wednesday, July 3
WOD (see 06.29.23)
4 rounds for individual times, rest exactly 3 minutes between rounds
row 500m
15 wall ball shots, 20/14
Thursday, July 4
ONE CLASS TODAY AT 8:30 AM
WOD: LUMBERJACK 20 (see 07.04.23)
solo or teams complete for time,
20 dead lifts, 275/185
run 400m
20 KB swings, 70/55
run 400m
20 OH squats, 115/80
run 400m
20 burpees
run 400m
20 chest to bar pull ups
run 400m
20 box jumps, 24/20
run 400m
20 DB squat cleans, 45/30
run 400m
Friday, July 5
ONE CLASS TODAY AT 8:30 AM
FUN FRIDAY PARTNER WOD
teams of 2
AMRAP in 15 minutes
1-1, 2-2, 3-3 …
pull ups
clean and jerk, 135/95
200m OH plate carry, 45/25
one partner does pull ups/C&J, one does OH plate carry