CrossFit GBAR3 WODs
Monday, July 29
STRENGTH
back squat 5-4-3-2-1-1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
wall ball shots, 20/14
med ball sit ups
Tuesday, July 30
WOD: neleH (see 07.25.23)
3 rounds
12 pull ups
21 KB swings, 55/40
run 400m
Wednesday, July 31
STRENGTH
push press 5-4-3-2-1-1
WOD
3 rounds
row 250m
10 slam balls, 30/20
Thursday, Aug 1
WOD
AMRAP in 15 minutes
3 wall walks
10 box jumps, 24/20
15 deadlifts, 225/155
Friday, Aug 2
WOD
run 200m
15 power cleans, 95/65
15 front squat
15 push ups
run 200m
15 squat cleans
15 push press
15 push ups
run 200m
15 hang power cleans
15 thrusters
15 push ups