CrossFit GBAR3 WODs
Monday, May 6
STRENGTH
OH squat 5 x 5
WOD (see 05.10.23)
row 750m
30 power snatch, 75/55
row 750m
Tuesday, May 7
WOD (see 05.12.23)
25 slam balls, 30/20
25 ring rows
1 lap OH plate carry, 45/25
50 DB bench press, 45/30
50 KB SDHP, 55/40
1 lap OH plate carry
25 slam balls
25 ring rows
Wednesday, May 8
STRENGTH
10 x 90 second rounds, increase load each round
3 power cleans
WOD (see 12.12.23)
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
Thursday, May 9
WOD (see 05.11.23)
3 rounds
run 400m
10 front squats, 135/95
12 hand stand push ups
Friday, May 10
WOD (see 05.09.23)
AMRAP in 15 minutes
5 deadlift, 225/155
10 box jumps, 24/20
15 toes to bar