CrossFit GBAR3 WODs
Monday, Apr 27
STRENGTH
Bench Press 3-2-1-1
WOD
21-15-9-6-3
Wall Balls, 20/14
+
100m Sprint
Tuesday, Apr 28
WOD
Row 500m/400m
18 Power Cleans, 50% 1 RM
18 Front Rack Lunges
18 Pull Ups
Row 500m/400m
12 Hang Power Cleans
12 Front Rack Lunges
12 Pull Ups
Row 500m/400m
10 Power Cleans
10 Front Rack Lunges
10 Pull Ups
Wednesday, Apr 29
WOD
EMOM for 30 minutes
1. 5 Single Arm DB Snatch (L) + 5 S.A. DB Snatch (R) 45/30
2. 10/8 Cal Bike
3. 2 Rope Climbs
4. Max Push Ups
5. 30s Hollow Hold
Thursday, Apr 30
WOD (See 04.10.25)
5 rounds
Run 400m
15 OH Squats, 95/65
Friday, May 1
STRENGTH
Hang Power Clean 3-3-2-2
WOD
AMRAP in 10 minutes
3-6-9 …
Knees to Elbows
DB Deadlift, 45/30
DB Push Press
ACTIVE RECOVERY
20–25 Minutes
(conversational pace)
500m Row (60%)
10 Ring Rows (slow tempo)
14 Alt Glute Bridge Marches (7 ea. side)
20 Mountain Climbers (10 ea. side)
10 Box Step Ups (light db or body wt)
10 Banded Lat Pull-Downs
:30 Plank Hold