CrossFit GBAR3 WODs
Monday, Oct 19
WOD
AMRAP in 18 Minutes
Row 500/400m
20 Sit Ups
20 Wall Ball Shots, 20/14
Tuesday, Oct 20
WOD
5 Rounds For Time:
400m Run
10 Burpee Box Jump Overs, 24/20
10-8-6-4-2
Shoulder Press, Building @60-85% 1RM
Rest 2 Minutes Between Rounds
*30 Minute Time Cap
Wednesday, Oct 21
WOD
EMOM for 20 Minutes, Max Reps at each Station
1. Deadlifts, 135/95
2. Strict Pull Ups
3. Butterfly Sit Ups
4. Double Unders
5. Rest
Thursday, Oct 22
WOD
200m Run
200m Plate Carry, 45/25
+
21-18-15-12
Push Ups
Reverse Deficit Lunges
Friday, Oct 23
STRENGTH
Squat Clean 3 x 3
WOD
AMRAP in 6 Minutes
2-4-6-8…
Alt DB Power Clean, 50/35
Toes to Bar
ACTIVE RECOVERY
20–25 Minutes
(conversational pace)
2 min Bike (50%)
10 Banded Lat Pull Downs
10 GHD Hip Extensions
10 Banded Overhead Reaches
10 Banded Side Steps
:30 Plank Hold