CrossFit GBAR3 WODs
Monday, April 14
STRENGTH
front squat 5 x 5
WOD (see 04.18.24)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
deadlift, 115/85
handstand push ups
Tuesday, April 15
STRENGTH
OH squat 5 x 5
WOD (see 11.30.23)
AMRAP in 10 minutes
30 DU’s
15 power snatch,, 75/55
Wednesday, April 16
WOD (see 04.15.24)
20 minutes on the clock
GRACE
30 clean and jerks, 135/95 for time
then,
AMRAP rounds of CINDY
5 pull ups
10 push ups
15 squats
Thursday, April 17
WOD
50 alt DB snatch, 45/30
400m med ball carry, 20/14
30 wall ball shots
200m KB suitcase carry, 55/40
10 burpee box jump overs, 24/20
200m DB waiter carry
30 KB swings
400m med ball carry
50 slam balls, 30/20
Friday, April 18
WOD
3 rounds
50 walking lunges
21 shoulder press/push press/push jerk, 95/65
15 toes to bar
9 SDHP