CrossFit GBAR3 WODs
Monday, Aug 18
WOD: TABATA THIS (see 08.21.24)
tabata row
rest 1 minute
tabata squats
rest 1 minute
tabata pull ups
rest 1 minute
tabata push ups
rest 1 minute
tabata sit ups
Tuesday, Aug 19
STRENGTH
EMOM for 16 minutes
EVEN
2 power cleans
ODD
5 med ball cleans, 20/14
WOD
for time, run Kluge Lakes Lane
Wednesday, Aug 20
WOD (see 01.22.25)
row 500m
21 shoulder press, 95/65
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push press
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push jerk
15 deadlifts
9 front squats
3 lateral burpees
Thursday, Aug 21
STRENGTH/WOD
E2MOM for 16 minutes
3 bench press
4 KB swings, 55/40
5 box jumps, 24/20
Friday, Aug 22
WOD
3 x 6 minute rounds, clock does not stop between rounds
run 800m
max back squats, 225/155 (rack)