CrossFit GBAR3 WODs
Monday, Jan 5
STRENGTH
Every 90 seconds x 6 rounds
Sumo Deadlift x 5
WOD (see 01.17.25)
3 rounds
run 400m
21 wall ball shots, 20/14
12 hang power cleans, 135/95
Tuesday, Jan 6
WOD
EMOM for 30 minutes
1. Max Cal Bike
2. 15 DB Bench Press, 45/30
3. 15 Bench Tricep Dips
4. Max Cal Row
5. 10 KB Swings, 55/40
6. 10 DB Hang Clean
Wednesday, Jan 7
WOD (see 01.08.25)
AMRAP in 20 minutes
10 pull ups
15 slam balls, 30/20
20 squats
200m med ball carry, 20/14
10 toes to bar
15 KB swings, 55/40
20 walking lunges
200m med ball carry, 20/14
Thursday, Jan 8
STRENGTH
Snatch Balance x 10
5 x 3; then, 5 x 2
WOD
AMRAP in 10 minutes
8/2, 8/4, 8/6…
Deadlift, 185/125
Ring Rows
Friday, Jan 9
WOD
8 Rounds For Time
10 Single DB Box Step Overs, 45/30; 24/20
5 Single Arm DB Row
10 Butterfly Sit Ups
5 Single Arm DB Row
Run 200m