CrossFit GBAR3 WODs
Monday, Aug 10
STRENGTH/WOD
EMOM for 25 minutes:
1. 3 Overhead Squats @ 75% 1 Rep Max
2. 15 Butterfly Sit Ups
3. 8 Back Squats
4. Max Burpees
5. Rest
Tuesday, Aug 11
WOD (See 09.04.25)
4 Rounds For Time
Row 500m
20 Ring Rows
20 Single DB Box Step Overs, 45/30–24/20
Rest 2 minutes between rounds
Wednesday, Aug 12
STRENGTH
Deadlift 3-3-2-1
WOD/AWOD
For Max Reps:
60/40/20
Seconds Max Push Ups
Seconds Max Sit Ups
Rest 30 Sec
Thursday, Aug 13
WOD
600/400/200/100m Run
+
10 Box Jumps, 24/20
200m Suitcase Carry, 45/30
10 Wall Ball Shots, 20/14
*26 Minute Time Cap
Friday, Aug 14
WOD (See 08.05.25)
AMRAP in 17 minutes
8 Toes to Bar
10 1-arm DB Hang Clean and Jerk, 50/35
14/12 Calorie Row
ACTIVE RECOVERY
20-25 Minutes (continuous work)
2 minute Bike (50% effort)
10 DB Side Lunges
10 DB Floor Presses
12 Bird Dogs
20-30 second 1/2 Split Hold, ea. side
12 Bird Dogs
8 T-Push Ups