CrossFit GBAR3 WODs
Monday, July 14
STRENGTH
10 x 90 sec rounds, increase load each round
squat snatch + OH squat
Tuesday, July 15
WOD: ROWING NASTY GIRLS
3 rounds
row 500m
50 air squats
7 muscle ups (sub chest to bar pull ups + ring dips)
10 hang power cleans, 135/95
Wednesday, July 16
WOD
25 DB bench press, 45/30
25 slam balls, 30/20
200m OH plate carry, 45/25
50 KB swings, 55/40
50 box jumps, 24/20
200m OH plate carry
25 DB bench press
25 slam balls
200m OH plate carry
Thursday, July 17
STRENGTH
E2MOM for 16 minutes
run 200m
squat clean + 2 front squats (85% 1RM front squat)
Friday, July 18
WOD
3 rounds
50 walking lunges
21 deadlifts, 205/135
15 wall ball shots, 20/14
9 DB renegade rows, 45/30