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CrossFit GBAR3 WODs

Monday, May 19
STRENGTH
OH squat 5 x 3
WOD
40 walking lunges
4 rounds
10 alt DB snatch, 50/35
5 ring dips
30 walking lunges
3 rounds
10 alt DB snatch
5 ring dips
20 walking lunges
2 rounds
10 alt DB snatch
5 ring dips
10 walking lunges

Tuesday, May 20
WOD
AMRAP in 4 minutes
row, cal
AMRAP in 4 minutes
clean and jerk, 135/95
AMRAP in 4 minutes
10 slam balls, 30/20
10 sit ups

Wednesday, May 21
STRENGTH
sumo deadlift 5 x 3
WOD
25 KB swings, 55/40
then,
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP
then,
25 KB swings

Thursday, May 22
WOD (see 05.16.24)
run 600m
row 750m
21 burpee box jump overs, 24/20
run 400m
row 500m
15 burpee box jump overs
run 200m
row 250m
9 burpee box jump overs

Friday, May 23
WOD
AMRAP in 17 minutes
5 squat snatch, 95/65
10 chest to bar pull ups
5 squat snatch
10 handstand push ups

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