CrossFit GBAR3 WODs
Monday, Feb 17
STRENGTH
sumo deadlift 5-5-3-3-2-1-1
WOD (see 01.03.24)
21-18-15-12-9-6-3
SDHP, 75/55
push press
Tuesday, Feb 18
WOD
3 rounds, 1 minute rest between rounds
AMRAP in 5 min
3 wall walks
6 single DB box step ups, 50/35
9 goblet squats, 55/40
Wednesday, Feb 19
STRENGTH
10 x 1 thruster (ground)
WOD
50 thrusters, 45/35
30 ring rows
run Kluge Lakes Lane
Thursday, Feb 20
WOD
AMRAP in 20 minutes
5 ring dips
10 DB devil’s press, 45/30
15 slam balls, 30/20
200m DB waiter’s carry
Friday, Feb 21
WOD: CF GAMES OPEN WOD 23.1 (see 02.17.23)
AMRAP in 14 minutes
60 cal row
50 toes to bar
40 wall ball shots, 20/14
30 cleans, 135/95
20 muscle ups