CrossFit GBAR3 WODs
Monday, May 20
STRENGTH
push press 5 x 5
WOD: JACKIE (see 05.16.22)
row 1000m
50 thrusters, 45/35
30 pull ups
Tuesday, May 21
STRENGTH
bench press 5 x 5
WOD
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
Wednesday, May 22
WOD (see 05.23.23)
10-9-8-7-6-5-4-3-2-1
toes to bar
deadlifts, 225/155
push ups
box jumps, 24/20
Thursday, May 23
WOD
AMRAP in 4 minutes: row, cal.
AMRAP in 4 minutes: squat snatch, 115/75
AMRAP in 4 minutes: 10 slam balls, 30/20 + 10 butterfly sit ups
Friday, May 24
WOD
40 walking lunges
4 rounds
10 1-arm DB push jerk, 50/35
5 ring dips
30 walking lunges
3 rounds
10 1-arm DB push jerk
5 ring dips
20 walking lunges
2 rounds
10 1-arm DB push jerk
5 ring dips
BUY OUT:
10 walking lunges