CrossFit GBAR3 WODs
Monday, Oct 5
WOD
AMRAP in 20 minutes
5 DB Renegade Rows, 45/30
10 Alt DB Hang Power Cleans
15 Med Ball Sit Ups, 20/14
20 Air Squats
Tuesday, Oct 6
STRENGTH
Squat Snatch 3 x 5; 2 x 3
WOD (See 09.22.25)
AMRAP in 10 minutes
30 Double Unders
15 Power Snatch, 75/55
Wednesday, Oct 7
WOD
AMRAP in 10 Minutes:
200m Run
10 Knees to Elbows
10 DB Box Step Ups, 45/30; 24/20
Rest 2 Minutes, then:
AMRAP in 10 Minutes:
10 Burpees
10 Knees to Elbows
10 DB Box Step Ups
Thursday, Oct 8
WOD (See 10.14.25)
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
Friday, Oct 9
STRENGTH
Deadlift 5-5-2-2
WOD
3 Rounds For Time
250/200m Row
+
25/20/15 Wall Ball Shots, 20/14
ACTIVE RECOVERY
25-28 Minutes, Reps for Quality:
250/200m Row
5 Tempo Ring Rows (3-1-3)
10 KB Goblet Cossack Squats
10 Banded Face Pulls
10 Banded OH Reaches
10 Goblet Reverse lunges
30 Second Plank Hold