CrossFit GBAR3 WODs

Monday, Aug 26
STRENGTH
OH squat 5 x 5
WOD
AMRAP in 7 minutes
3-6-9 …
squat snatch, 75/55
ring dips

Tuesday, Aug 27
STRENGTH
push press 5 x 5
WOD
10-8-6-4-2
pistols
5-4-3-2-1
DB renegade rows, 45/30

Wednesday, Aug 28
WOD: INCREDIBLE HULK (see 09.01.23)
AMRAP in 20 minutes
5 dead lifts, 115/70
5 hang power cleans
5 front squats
5 push press
5 back squats

AWOD
not for time,
3 rounds
10 hollow rocks
20 supermans

Thursday, Aug 29
WOD
row1000m
row 800m
row 600m
row 400m
row 200m
AFTER each row,
10 DB devil’s press, 45/30
10 toes to bar

Friday, Aug 30
WOD
3 rounds, 1 minute rest between rounds
max reps in 1 minute at 5 stations
HSPU
KB SDHP, 55/40
ring push ups
goblet squats, 55/40
assault bike