CrossFit GBAR3 WODs
Monday, April 3
WOD: FIGHT GONE BAD (see 04.05.22)
3 rounds, 1 minute rest between rounds
max reps in 1 minute at 5 stations
wall ball shots, 20/14
SDHP, 75/55
box jumps, 20
push press, 75/55
row, cal.
Tuesday, April 4
STRENGTH
push jerk 5 x 5
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
med ball sit ups, 20/14
med ball cleans
Wednesday, April 5
WOD (see 04.06.22)
AMRAP in 3 minutes
squat clean thrusters, 115/75
rest 2 minutes
AMRAP in 3 minutes
5 pull ups
5 lateral burpees
rest 2 minutes
AMRAP in 3 minutes
clean and jerk, 135/95
rest 2 minutes
AMRAP in 3 minutes
5 pull ups
5 lateral burpees
rest 2 minutes
AMRAP in 3 minutes
squat clean thrusters, 115/75
Thursday, April 6
STRENGTH
back squat 5 x 3
WOD
21-15-9
KB swings, 55/40
goblet squats
Friday, April 7
WOD
21-15-9
deadlifts, 225/155
DB bench press, 45/30
knees to elbows
run 400m after each set