CrossFit GBAR3 WODs
Monday, Dec 9
STRENGTH
back squat 5 x 3
WOD
21-15-9
shoulder press, 95/65
push ups
box jumps, 24/20
Tuesday, Dec 10
WOD (see 12.14.23)
50-40-30-20-10
row, cal.
AFTER each set
10 slam balls, 30/20
10 toes to bar
Wednesday, Dec 11
STRENGTH
split jerk 8 x 2
WOD
30-20-10
DB power cleans, 45/30
OH walking lunges, 45/30
Thursday, Dec 12
WOD: 80 AND AWESOME, CELEBRATING TOM WILSON’S INCREDIBLE MILESTONE!
CHOOSE 5 MOVEMENTS, CAN GO IN ANY ORDER/REP SCHEME
80 deadlifts, 135/95
80 wall ball shots, 20/14
80 pull ups
80 squats
80 lunges
80 DB bench press, 45/30
80 1-arm DB snatch, 45/30
80 push ups
80 KB SDHP, 55/40
80 DB push press, 45/30
800m run
80 cal row
80 slam balls, 30/20
80 med ball sit ups, 20/14
80 KB swings, 55/40
Friday, Dec 13
WOD (see 12.16.22)
5 rounds, 1 minute rest between rounds
AMRAP in 2 minutes
20 KB swings, 55/40 then max reps back squats, 135/95 (from rack)
20 KB swings then max reps DB push press, 45/30
20 KB swings, 55/40 then max reps back squats
20 KB swings then max reps DB push press
20 KB swings, 55/40 then max reps back squats