CrossFit GBAR3 WODs
Monday, Aug 19
WOD (see 08.25.23)
row 500m
21 shoulder press, 95/65
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push press, 95/65
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push jerk, 95/65
15 deadlifts
9 front squats
3 lateral burpees
Tuesday, Aug 20
STRENGTH
EMOM for 8 minutes
3 back squats
rest 4 minutes
EMOM for 8 minutes
3 deadlifts
Wednesday, Aug 21
WOD: TABATA THIS (see 08.22.23)
tabata rowrest 1 minute
tabata squats
rest 1 minute
tabata pull ups
rest 1 minute
tabata push ups
rest 1 minute
tabata sit ups
Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score.
Thursday, Aug 22
STRENGTH
squat clean and jerk 10 x 1
WOD
3 rounds
run 200m
15 slam balls, 30/20
Friday, Aug 23
WOD (see 08.24.23)
50 DU’s, then
5-10-15-20
wall ball shots, 20/14
power snatch, 75/55
box jumps, 24/20
SDHP, 75/55
then, 50 DU’s