CrossFit GBAR3 WOD
Monday, Nov 6
STRENGTH/WOD
EMOM for 16 minutes
ODD: 3 back squats
EVEN: 20 DU’s
Tuesday, Nov 7
WOD
10 handstand push ups
20 pull ups
30 OH walking lunges, 45/25
400m run
50 thrusters, 45/35
400m run
30 OH walking lunges
20 pull ups
10 handstand push ups
Wednesday, Nov 8
WOD (see 11.08.22)
AMRAP in 20 minutes
5 deadlift, 225/155
10 box jumps, 24/20
5 deadlift
10 toes to bar
20 wall ball shots, 20/14
Thursday, Nov 9
WOD (see 11.10.22)
4 x 500m row, rest exactly 3 minutes between rounds
Friday, Nov 10
STRENGTH
push jerk 5 x 3
WOD (see 11.07.22)
AMRAP in 10 minutes
7 KB swings, 55/40
7 med ball cleans, 20/14