CrossFit GBAR3 WODs
Monday, Nov 17
WOD
4 Rounds for Time (cap 25:00)
600m Run
15 Pull-Ups
20 MB Sit-Ups (20/14)
200m MB Carry
Tuesday, Nov 18
STRENGTH
E2MOM for 14 minutes
Tempo Bench Press
3-1-3
WOD
14 min AMRAP
20 Double Unders
10 Plate Push Ups (45/25)
10 Alt DB Hang Snatch (50/35)
Wednesday, Nov 19
WOD
5 x 6-minute Rounds
500m Row +
Odd Rounds (1, 3, 5)
2 Front Squats (60% 1rm) + 6 box jump overs (24/20)
Even Rounds (2, 4)
2 Front Squats + 12 V Ups
Thursday, Nov 20
STRENGTH
EMOM for 14 Minutes
ODD Minutes
5 Shoulder Press (60% 1rm)
EVEN Minutes
6 Front Rack Reverse Lunges
WOD
10 Rounds
3 Muscle Ups OR 3 Ring Dips & 3 Ring Rows
4 Russian KB Swings (55/40)
5 Russian Twist (per side)
:30 sec rest
Friday, Nov 21
STRENGTH
EMOM for 10 minutes
5×2 Clean & Jerk (EMOM minutes 1-5)
5×1 Clean & Jerk (EMOM minutes 6-10)
WOD
7 Rounds
7 wall ball shots, 20/14
7 KB SDHP, 55/40
7 slam balls, 30/20
7 DB push jerk, 45/30
7 toes to bar