CrossFit GBAR3 WODs
Monday, Sept 16
STRENGTH
OH squat 5 x 1
front squat 5 x 1
back squat 5 x 1
WOD
5 rounds of Cindy for time
5 pull ups
10 push ups
15 squats
Tuesday, Sept 17
WOD
AMRAP in 20 minutes
5 dead lifts, 225/155
10 KB swings, 55/40
15 wall ball shots, 20/14
200m med ball carry
Wednesday, Sept 18
STRENGTH
shoulder press 5 x 1
push press 5 x 1
push jerk 5 x 1
WOD: DEATH BY CLEAN AND JERK, 135/95 (see 09.21.23)
Thursday, Sept 19
WOD (see 09.22.23)row 1000m
50 box jumps, 24/20
50 DB bench press, 45/30
row 500m
25 box jumps
25 DB bench press
Friday, Sept 20
WOD
3 rounds
50 walking lunges
21 slam balls, 30/20
15 OH squats, 95/65
9 ring rows