CrossFit GBAR3 WOD
Monday, Nov 27
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
tabata push ups/sit ups mash up
Tuesday, Nov 28
WOD (see 11.28.22)
800m run
21 wall ball shots, 20/14
15 KB swings, 55/40
9 DB deadlifts, 45/30
400m run + 200m DB carry
21 wall ball shots
15 KB swings
9 DB deadlifts
200m run + 200m DB carry
21 wall ball shots
15 KB swings
9 DB deadlifts
200m DB carry
Wednesday, Nov 29
WOD (see 11.30.22)
AMRAP in 18 minutes
15 box jumps, 24/20
12 push press, 115/75
9 toes to bar
Thursday, Nov 30
STRENGTH
OH squat 5 x 3
WOD (see 09.08.22)
AMRAP in 10 minutes
30 DU’s
15 power snatch, 75/55
Friday, Dec 1
WOD
3 rounds
row 500m
10 power cleans, 135/95
12 chest to bar pull ups