CrossFit GBAR3 WODs
Monday, Oct 12
WOD
4 Rounds For Time
400m Run
20 Walking Lunges
15 Pull Ups
10 V-Ups
+
4/3/2/1 Wall Walks
Tuesday, Oct 13
STRENGTH
Sumo Deadlift 5 x 5
WOD
Tabata Slam Balls
Wednesday, Oct 14
WOD
BENCHMARK: “Bronco”
8 Rounds For Time:
250/200m Row
15 Sit Ups
10 Front Squats (50% 1RM)
*24 Min Time Cap
Thursday, Oct 15
STRENGTH/WOD
E2MOM for 20 Minutes
1. 3 Split Jerks @ 75-80% 1RM
2. 200m Run + Max Alt DB Snatch 45/30
Friday, Oct 16
WOD
AMRAP in 18 Minutes:
10 Box Jumps, 24/20
8 Ring Rows
12 Wall Ball Shots, 20/14
8 MB Box Step Overs
10 Push Ups
ACTIVE RECOVERY
Continuous, 20-24 minutes:
10 Cal Bike
10 DB Skull Crushers, light DB
10 Reverse Lunges
100m Jog
10 DB Curls
10 DB RDL
30s Plank Hold
10 Bird Dogs
10 GHD Hip Extensions