CrossFit GBAR3 WODs
Monday, July 15
STRENGTH
split jerk 10 x 1
WOD (see 07.10.23)
AMRAP in 10 minutes
20/5, 20/10, 20/15, 20/20 …
DU’s
wall ball shots, 20/14
Tuesday, July 16
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
tabata sit ups/push ups mash up
Wednesday, July 17
WOD (see 07.19.23)
3 rounds
row 500m
21 OH squats, 95/65
15 box jumps, 2420
9 ring dips
AWOD
30 Russian twists
Thursday, July 18
WOD
AMRAP in 15 minutes
5 pull ups
10 hang power cleans, 135/95
15 DB push press, 45/30
Friday, July 19
WOD
30 DB bench press, 45/30
200m DB farmer’s carry
10 DB devil’s press
30 goblet squats, 55/40
200m KB carry
10 DB devil’s press
30 wall ball shots 20/14
200m med ball carry
10 DB devil’s press