CrossFit GBAR3 WODs
Monday, Oct 20
STRENGTH
EMOM for 16 minutes
2 x power clean + front squat
WOD
21-15-9
burpees
toes to bar
KB swings, 55/40
Tuesday, Oct 21
WOD
AMRAP in 30 minutes
row 500m
run 400m
20 single unders
20 box step ups, 24/20
Wednesday, Oct 22
STRENGTH/SKILL
strict pull ups
WOD
“Mary”
AMRAP in 20 minutes
5 handstand push ups
10 pistol squats (alternating legs)
15 pull ups
Thursday, Oct 23
WOD
EMOM for 36 minutes
Minute 1: 7 power cleans, 105/85
Minute 2: 10 burpees
3: 5 clean & jerk
4: 5 DB renegade rows, 45/30
5: max calorie row
6: rest
(repeat for total of 6 rounds)
Friday, Oct 24
STRENGTH
10 x 90 second rounds, increase load each round
3 deadlifts
WOD
5 x 3 minute rounds, rest 1 minute between rounds
20 wall ball shots, 20/14
12 box jumps, 24/20
10 push ups
max slam balls, 30/20