CrossFit GBAR3 WODs
Monday, Oct 6
STRENGTH
10 x 1 squat snatch
WOD
30-20-10
alt DB snatch, 45/30
slam balls, 30/20
DB goblet squats
Tuesday, Oct 7
STRENGTH
5 x 5 push press
WOD
10 burpee box jumps, 24/20
20 toes to bar
10 burpee box jumps
Wednesday, Oct 8
WOD
3 rounds
run 400m
10 back squats, 155/115 (rack)
15 DB push press, 45/30
20 DU’s
Thursday, Oct 9
WOD
row 1000m
21 KB swings, 55/40
21 ring push ups
21 wall ball shots, 20/14
row 500m
15 KB swings
15 ring push ups
15 wall ball shots
row 250m
9 KB swings
9 ring push ups
9 wall ball shots
Friday, Oct 10
WOD
AMRAP in 17 minutes
10 pull ups
10 power snatch, 95/65
10 med ball sit ups
10 power cleans, 95/65