CrossFit GBAR3 WODs
Monday, May 11
WOD
4 Rounds, Max Reps for 1 minute at each station:
1. DB Push Press, 45/30
2. Reverse Lunges
3. Toes To Bar
4. Burpees
5. Rest
Tuesday, May 12
STRENGTH
Back Squat 5 x 5
WOD
18-15-12-9-6-3
Air Squats
Run 100m after each set
Wednesday, May 13
WOD
With a partner:
AMRAP in 8 minutes
One partner rows (meters) while one person completes AMRAP of:
3 Ring Rows
6 Push Ups
9 Sit Ups
*Partners Switch every 500m
Rest 3 mins, then:
AMRAP in 8 minutes
One partner rows (meters) while one person completes AMRAP of:
3 Ring Rows
6 Push Ups
9 Sit Ups
*Partners Switch every 500m
Rest 3 mins, then:
AMRAP in 6 mins
3 Ring Rows
6 Push Ups
9 Sit Ups
*Partners Switch every round
Thursday, May 14
STRENGTH
Power Clean 5-4-3-3
WOD
6 Rounds For Time
7 Hang Power Cleans, 95/65
7 Box Jumps, 24/20
Friday, May 15
SKILL
Handstands
WOD
600m Run
15 Pull Ups
15 Air Squats
3 Handstand Push Ups
400m Run
12 Pull Ups
15 Air Squats
3 Handstand Push Ups
200m Run
10 Pull Ups
15 Air Squats
3 Handstand Push Ups
ACTIVE RECOVERY
20–25 Minutes
(conversational pace)
2 min Bike (50%)
10 Banded Lat Pull Downs
10 GHD Hip Extensions
10 Banded Overhead Reaches
10 Banded Side Steps
:30 Plank Hold