CrossFit GBAR3 WODs
FRIGHT WEEK!
Monday, Oct 26
STRENGTH
Bench Press 3-2-1-1
WOD (See 10.28.25)
WALKING DEAD
AMRAP in 10 minutes
3 Wall Walks
6 DEAD Lifts, 225/155
9 Pumpkin Smashes, 30/20
Tuesday, Oct 27
WOD (See 10.27.22)
THE GHOST
6 rounds for max reps
1 Minute Row, Cal.
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Wednesday, Oct 28
STRENGTH
Snatch Balance 3-3-3-2-2
WOD (See 10.27.25)
FRAN-KENSTEIN
21-15-9
DB Squat Clean Thrusters, 45/30
Pull Ups
Thursday, Oct 29
WOD
OH MY GOURD
Partner up and split reps how you want
Every team gets a Pumpkin (MB), all movements are done carrying or passing your pumpkin
For Time:
800m Carry, 20/14
20 Wall Ball Shots
30 Box Step Overs
30 Partner Sit ups
40 Ring Rows (while one partner holds Pumpkin)
30 Partner Sit Ups
30 Box Step Overs
20 Wall Ball Shots
800m Carry
Friday, Oct 30
WOD (See 10.29.25)
FRIGHT GONE BAD
3 rounds, 1 minute rest between rounds
AMRAP in 1 minute at 5 stations
power snatch, 95/65
OH squats
lateral burpees
toes to bar
row, cal
ACTIVE RECOVERY
24-28 Minutes, Reps for Quality
200m Easy Jog or 1:00 Easy Bike/Row
10 Tempo Air Squats (3 sec down, 2 sec pause)
15 (Medium Weight) DB Bench Press
20 Alternating Step-Back Lunges (body wt)
15 Seated DB Shoulder Press
12 Single-Leg V-Ups (each side)
10 Scap Pull-Ups or Ring Rows