CrossFit GBAR3 WODs
Monday, July 28
WOD
AMRAP in 17 minutes
5 wall walks
10 deadlifts, 225/155
15 med ball sit ups, 20/14
20 DU’s
Tuesday, July 29
STRENGTH
push press 5 x 5
WOD
AMRAP in 12 minutes
row 15/12 cal
15 slam balls, 30/20
row 15/12 cal
15 goblet squats, 55/40
Wednesday, July 30
WOD
21-18-15-12-9-6
wall ball shots, 20/14
1-2-3-4-5-6
squat snatch, 115/75
100m DB farmer carry AFTER each set, 45/30
Thursday, July 31
STRENGTH
bench press 5 x 5
WOD
3 rounds, rest 1 minute between rounds
8 burpee box jump overs, 24/20
15 toes to bar
8 burpee box jump overs
Friday, Aug 1
WOD: neleH (see 07.30.24)
3 rounds
12 pull ups
21 KB swings, 55/40
run 400m