CrossFit GBAR3 WODs
Monday, Oct 28
STRENGTH: WALKING DEAD
EMOM for 16 minutes
ODD: 3 sumo DEADlifts
EVEN: 3 wall walks
Tuesday, Oct 29
STRENGTH: OVER SKULL PRESSES
shoulder press 3 x 3
push press 3 x 3
WOD: FRANKENSTEIN
21-15-9
DB hang squat clean thrusters, 45/30
pull ups
Wednesday, Oct 30
WOD: MONSTER MILE (see 10.25.23)
run 400m
25 jack o’ lantern swings, 55/40
200m DB DEAD farmer carry, 45/30
200m DB DEAD waiter carry, 45/30
25 coffin vaults, 24/20
100m ghostly gallop
100m skeleton strut
100m ghostly gallop
100m skeleton strut
5 zombie flops
400m pumpkin carry, 20/14
Thursday, Oct 31
WOD: TRICK OR TREAT?
AMRAP in 15 minutes
5 DB devil’s press, 45/30
10 broken back squats, 135/95 (rack)
15 … class pick!
Friday, Nov 1
WOD: DAY OF THE DEAD
21-15-9
DEADlift, 225/155
lateral zombie flops
skull swings, 55/40
row for souls