CrossFit GBAR3 WODs
Monday, Oct 27
STRENGTH
haunted split jerk 8 x 2
WOD: FRANKENSTEIN (see 10.24.23)
21-15-9
DB squat clean thrusters, 45/30
pull ups
Tuesday, Oct 28
STRENGTH
boo bench press 5 x 5
WOD: WALKING DEAD (see 10.23.23)
AMRAP in 10 minutes
3 wall walks
6 DEAD lifts, 225/155
9 pumpkin smashes, 30/20
Wednesday, Oct 29
WOD: FRIGHT GONE BAD
3 rounds, 1 minute rest between rounds
AMRAP in 1 minute at 5 stations
power snatch, 95/65
OH squats
lateral burpees
toes to bar
row, cal
Thursday, Oct 30
WOD: MONSTER MILE (see 10.30.24)
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 (sprint)
100m skeleton strut (lunge)
100m ghostly gallop
100m skeleton strut
5 zombie flops
400m pumpkin carry, 20/14
Friday, 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!