CrossFit GBAR3 WODs
Monday, May 5
STRENGTH
shoulder press 5 x 3
front squat 5 x 3
WOD
AMRAP in 10 minutes
2 – 4 – 6 …
burpees
squat cleans, 135/95
Tuesday, May 6
WOD
5 rounds, 1 minute rest between rounds
10 deadlifts, 225/155
15 KB swings, 55/40
20 box jumps, 24/20
250m row
Wednesday, May 7
WOD (see 05.07.24)
25 slam balls, 30/20
25 ring rows
1 lap OH plate carry, 45/25
50 DB bench press, 45/30
50 KB SDHP
1 lap OH plate carry
25 slam balls
25 ring rows
Thursday, May 8
STRENGTH
push press 5 x 3
back squat 5 x 3
WOD (see 05.08.24)
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
Friday, May 9
WOD
run Kluge Lakes Lane
5 rounds of Cindy
run 800m
3 rounds of Cindy
run 400m
1 round of Cindy
1 round of Cindy is 5 pull ups, 10 push ups, 15 squats