CrossFit GBAR3 WODs
Monday, Aug 17
THE MAVERICK
BENCHMARK WOD (See 02.17.26)
4 Rounds For Time
10 SDHP, 95/65
10 Push Press
20 Back Squats
200m Run
Tuesday, Aug 18
STRENGTH
Split Jerk 3 x 2
WOD
5 Rounds For Time:
15 DB Bench Press, 50/35
25 Double Unders
Wednesday, Aug 19
WOD
25 Minutes on the clock:
10 Box Jump Overs, 24/20
4 DB Plank Rows, 45/30
+
21-18-15
Knees to Elbows
Rest 3 Minutes, then:
AMRAP In Remaining Time:
8 Box Jump Overs
200m MB Carry, 20/14
8 Reverse Lunges
15 N-Ups
Thursday, Aug 20
WOD
E4MOM for 20 Minutes:
400m Run
10 Pull Ups
10 Push Ups
At 20 Minutes:
Additional round For Time
Friday, Aug 21
STRENGTH
Thruster 3 x 3
WOD
4 rounds
Row 250m
10 DB Push Jerk, 45/30
10 DB Front Squats
ACTIVE RECOVERY
24-26 Minutes, continuous work:
500m Row (50% effort)
10 Banded Glute Bridges
12 Banded Mountain Climbers
20 Second Hollow Hold
10 Up Downs
10 Banded Clamshells
10 Plank Toe Taps
8 DB Shoulder Press (light)