CrossFit GBAR3 WODs
Monday, Oct 13
STRENGTH
deadlift 5 x 5
WOD (see 10.16.23)
10 rounds
10 KB swings, 55/40
10 sit ups
Tuesday, Oct 14
WOD (see 10.14.24)
200m DB carry, 45/30
21 shoulder press, 95/65
15 DB bench press, 45/30
9 SDHP, 95/65
200m DB carry
21 push press
15 DB bench press
9 SDHP
200m DB carry
21 push jerk
15 DB bench press
9 SDHP
Wednesday, Oct 15
STRENGTH
front squat 5 x 5
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
deficit reverse lunges, 45# plate
pull ups
Thursday, Oct 16
WOD (see 10.17.24)
row 1000m
run 200m
15 box jumps, 24/20
row 500m
run 400m
15 box jumps
row 250m
run 800m
15 box jumps
Friday, Oct 17
WOD (see 10.18.24)
21-18-15-12-9-6 + 6 burpees each set
wall ball shots, 20/14
med ball sit ups
1-2-3-4-5-6
squat clean thruster, 135/95