CrossFit GBAR3 WODs
Monday, May 12
STRENGTH (see 01.19.23)
max height box jump
WOD
3 rounds
21 OH squats, 95/65
15 toes to bar
9 box jump overs, 24/20
Tuesday, May 13
STRENGTH
E2MOM for 16 minutes
3 bench press + 3 deadlifts
WOD
for time, run Kluge Lakes Lane
Wednesday, May 14
STRENGTH
10 x 90 sec rounds, increase load each round
hang power clean + power clean
WOD
row 500m
25 burpees
50 pull ups
25 burpees
row 500m
Thursday, May 15
WOD (see 05.15.24)
200m DB carry, 45/30
200m back pedal
5 DB renegade rows, 45/30
10 KB swings, 55/40
15 wall ball shots, 20/14
200m KB carry
200m back pedal
5 DB renegade rows
10 KB swings
15 wall ball shots
200m med ball carry
200m back pedal
5 DB renegade rows
10 KB swings
15 wall ball shots
Friday, May 16
WOD (see 06.02.23)
4 rounds
10 power cleans, 115/75
10 shoulder to OH
20 back squats
20 DU’s