CrossFit GBAR3 WODs
Monday, March 20
WOD: FREAK – first rounds of Fran, Eva, Annie and Kelly (see 03.23.22)
21 thrusters, 95/65
21 pull ups
run 800m
30 KB swings, 55/40
30 pull ups
50 DU’s
50 sit ups
400m run
30 box jumps, 24/20
30 wall ball shots, 20/14
Tuesday, March 21
STRENGTH
bench press 5 x 5
WOD
3 rounds
row 250m
10 slam balls, 30/20
Wednesday, March 22
WOD
30 rounds
1 clean and jerk, 135/95
3 toes to bar
5 box jumps, 24/20
Thursday, March 23
STRENGTH
front squat 5 x 5
WOD
AMRAP in 3 minutes
2-4-6-8 …
ring push ups
jumping squats
Friday, March 24
WOD (see 03.24.22)
DB DIANE
21-15-9
DB deadlifts, 45/30
handstand push ups
rest 2 minutes
DB ELIZABETH
21-15-9
DB squat cleans, 45/30
ring dips