CrossFit GBAR3 WODs
Monday, July 21
STRENGTH
back squat 5 x 5
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
wall ball shots, 20/14
med ball sit ups
Tuesday, July 22
STRENGTH
deadlift 5 x 5
WOD
21-15-9
KB SDHP, 55/40
pull ups
rest 2 minutes
9-15-21
KB SDHP
push ups
Wednesday, July 23
WOD
AMRAP in 18 minutes
1-1-1-1, 2-2-2-2, 3-3-3-3 …
box jump, 24/20
power snatch, 95/65
OH squat
toes to bar
Thursday, July 24
WOD
3 rounds
run 800m
5 DB renegade man makers, 45/30
row 500m
5 DB renegade man makers
Friday, July 25
WOD (see 07.24.24)
AMRAP in 4 minutes
3 rounds of DT, 95/65
max cal row
rest 4 minutes
AMRAP in 4 minutes
2 rounds of DT, 135/95
max cal row
rest 4 minutes
AMRAP in 4 minutes
1 round of DT, 155/105
max cal row
SCORE IS TOTAL CALORIES ROWED
1 round of DT = 12 deadlifts + 9 hang power cleans + 6 push jerks