CrossFit GBAR3 WODs
Monday, Apr 20
STRENGTH
Thruster 3-2-1-1
WOD
AMRAP in 6 minutes
8 Toes To Bar
15 Double Unders
Tuesday, Apr 21
WOD
5 Rounds for Time:
200m Run
15 Push Ups
12 V-Ups
10 Ring Rows
200m MB Carry, 20/14
Wednesday, Apr 22
WOD
2 x 9 minute AMRAPs, Rest 2 minutes between:
500m Row
6 Deadlifts, 135/95
6 Power Cleans
3 Front Squats
Thursday, Apr 23
WOD (See 04.29.25)
3 rounds, rest exactly 3 minutes between rounds
run 400m
20 pull ups
30 sit ups
40 squats
run 400m
Friday, Apr 24
STRENGTH
Push Jerk 4×5
WOD
AMRAP in 8 minutes
2, 4, 6…
Burpees
KB Swings, 55/40
ACTIVE RECOVERY
EMOM for 24-30 minutes (4-5 rounds)
1. & 2. Bike (50% effort)
3. 10 Single DB Skull Crushers (35/20)
4. 20sec Couch Stretch (ea leg)
5. 10 DB Bench Press
6. 10 GHD Hip Extensions