CrossFit GBAR3 WODs
Monday, Aug 25
STRENGTH
EMOM for 16 minutes
EVEN
3 deadlifts
ODD
20 DU’s
WOD
10-8-6-4-2
pistols
1-2-3-4-5
wall walks
Tuesday, Aug 26
STRENGTH
snatch balance 5-4-3-2-1-1
WOD (see 10.16.24)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
hang squat snatch, 75/55
Wednesday, Aug 27
WOD: INCREDIBLE HULK (see 08.28.24)
AMRAP in 20 minutes
5 deadlifts, 115/70
5 hang power cleans
5 front squats
5 push press
5 back squats
Thursday, Aug 28
WOD (see 08.29.24)
row 1000m
row 800m
row 600m
row 400m
row 200m
AFTER EACH ROW,
10 DB devil’s press, 45/30
10 toes to bar
Friday, Aug 29
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between stations
wall ball shots, 20/14
box jumps, 24/20
DB bench press, 45/30
KB SDHP, 55/40
chest to bar pull ups
goblet squats