CrossFit GBAR3 WODs
Monday, May 25
ONE CLASS TODAY AT 8:30 AM
WOD: MEMORIAL DAY MURPH
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile
You may break up the pull up/push up/squats however you like. This WOD can be done with partners!
Tuesday, May 26
WOD
For Time:
Row 1000m/800m/600m/400m
+
10 MB Box Step Overs, 20/14; 24/22
10 MB Sit Ups
Wednesday, May 27
STRENGTH
Push Press 5-5-3-2-2
WOD
For Time
15-12-9-6-3
Push Press @ 50% 2RM
Lateral Burpees
Thursday, May 28
WOD
EMOM for 25 Minutes
1. 12 Box Jumps, 24/20
2. 14 Goblet Squats, 55/40
3. Max Butterfly Sit Ups
4. Max Double Unders
5. Rest
Friday, May 29
STRENGTH
5 Sets of Clean Complex: 2 x Clean Pull + 3 x Power Clean + 3 x Hang Power Clean
WOD
5 Minute AMRAP
2-4-6…
Alt. DB C&J, 45/30
Ring Rows
ACTIVE RECOVERY
In 20-24 Minutes, repeat rounds:
1 min Bike (50% effort)
12 Russian Twists
20 Single Unders
30s Plank Hold
10 Banded Glute Bridges
10 KB Deadlifts