CrossFit GBAR3 WOD
Monday, June 12
STRENGTH
10 x 90 second rounds, increase load each round
squat clean + front squat + shoulder to OH
WOD
tabata row
Tuesday, June 13
WOD
10-9-8-7-6-5-4-3-2-1
EVEN
OH squats, 95/65
pull ups
push ups
box jumps, 24/20
ODD
power snatch
toes to bar
ring dips
box jumps
Wednesday, June 14
STRENGTH (see 06.16.22)
standing broad jump 1-1-1
WOD
12 minutes on the clock
1 minute back squat (rack) AHAP
1 minute DB push press, 45/30
2 minutes back squat
2 minutes DB push press
3 minutes back squat
3 minutes DB push press
score = total reps
Thursday, June 15
WOD
3 rounds
50 DU’s
40 walking lunges
30 butterfly sit ups
20 pistols
10 DB renegade rows, 45/30
Friday, June 16
WOD
row 1000m, then
3 rounds
15 wall ball shots, 20/14
15 KB swings, 55/40
15 slam balls, 30/20
15 KB SDHP