CrossFit GBAR3 WODs
Monday, July 27
WOD
AMRAP in 18 minutes
5 Power Snatch, 95/65
10 Overhead Squats
15 V-Ups
200m Run
Tuesday, July 28
WOD (See 05.15.25)
200m DB carry, 45/30
200m back pedal
5 DB renegade rows, 45/30
10 KB swings, 55/40
15 wall ball shots, 20/14
200m KB carry
200m back pedal
5 DB renegade rows
10 KB swings
15 wall ball shots
200m med ball carry
200m back pedal
5 DB renegade rows
10 KB swings
15 wall ball shots
Wednesday, July 29
STRENGTH
Bench Press 5 x 5
WOD
EMOM for 8 Minutes:
1. Burpee Box Jump Overs, 24/20
2. Rest
Thursday, July 30
WOD
For Time:
2000/1600m Row
Every 5 minutes:
3x
5 Slam Balls, 30/20
8 Sit Ups
5 Pull Ups
8 Air Squats
Friday, July 31
STRENGTH
Every 90s for 8 Rounds, building
1 Clean Pull + 1 Power Clean + 1 Front Squat
WOD (See 04.07.25)
AMRAP in 10 minutes
10 1-arm DB Hang Clean and Jerk, 50/35
10 Pistol Squats
20 Double Unders
ACTIVE RECOVERY
12 Minutes (continuous work)
250m easy row
10 Tempo DB Romanian Deadlifts (2s down; 2s up)
10 Plank Shoulder Taps
12 Alternating Step Back Lunges
20-30 second Dead Hang
Into, 3 Rounds:
8 Bird Dogs (Per side)
12 Glute Bridges (2 sec pause @top)
8 DB Shoulder Press
30sec Side Plank (each side)
5 Inchworm Push Ups