CrossFit GBAR3 WODs
Monday, July 13
WOD
10 Minute AMRAP
10 Burpees
12 Slam Ball Russian Twists, 30/20
10 Power Cleans, 95/65
Rest 2 Minutes, then:
10 Minute AMRAP
10 Burpees
12 Slam Ball Russian Twists
10 Power Cleans
Tuesday, July 14
STRENGTH
Shoulder Press 3-3-2-1
WOD (See 06.11.25)
12 minutes on the clock
1 minute back squat (rack), 155/105
1 minute DB push press, 45/30
2 minutes back squats
2 minutes DB push press
3 minutes back squats
3 minutes DB push press
Wednesday, July 15
WOD
5 Rounds For Time
400m Run
15 Sit Ups
10 DB Box Step Overs, 45/30
200m Single DB Carry
Thursday, July 16
WOD
EMOM for 24mins
1. 10 Box Jumps, 24/20
2. 10 Chest To Bar Pull Ups
3. 8 Front Squats @50% 1 R. M.
4. 12 Push Ups
Then,
1000m Row For Time
Friday, July 17
STRENGTH
Deadlift 5 x 5
WOD (See 01.29.25)
4 rounds For Time
Row 250m
10 Slam Balls, 30/20
ACTIVE RECOVERY
EMOM For 21-28 Minutes:
1. 45 seconds Bike (60-70%)
2. 8 Box Step Ups + 8 Box Step Downs
3. 10 Tricep Dips
4. 45 seconds Bike (60-70%)
5. 8 Eccentric (3 count lower) Step Back Lunges
6. Straight Leg Sit Ups
7. 20 seconds Samson Stretch (ea. side)