CrossFit GBAR3 WODs
Monday, Aug 24
STRENGTH
10 x 90-second rounds, building
2 Pause Front Squats + 1 Front Squat
WOD (See 08.25.25)
10-8-6-4-2
Pistol Squats
1-2-3-4-5
Wall Walks
Tuesday, Aug 25
WOD
AMRAP in 10 Minutes:
200m Run
10 Toes To Bar
10 Alt DB Power Cleans, 45/30
Rest 3 Minutes
AMRAP In 10 Minutes
200m Run
10 Ring Rows
10 Alt DB Snatch
Wednesday, Aug 26
WOD
5 Rounds For Time:
250/200m Row
15 MB Sit Ups, 20/14
12 MB Box Step Overs, 24/20
200m Waiter’s Carry, 45/30
*28 Minute Time Cap
Thursday, Aug 27
STRENGTH/WOD
EMOM For 21 Minutes
1. 3 Sumo Deadlifts, Building
2. Max Bar Facing Burpees
3. Rest
Friday, Aug 28
WOD: TABATA THIS (See 08.18.25)
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
ACTIVE RECOVERY
2-3 x 9-Minute Rounds, Rest 1 Minute between rounds:
1 Minute Bike (50-60% effort)
10 Plank Shoulder Taps
10 Reverse Lunges
8 Side Plank Reaches (ea. Side, small weight optional)
10 KB Deadlifts