CrossFit GBAR3 WOD
Monday, Oct 9
WOD (see 10.11.22)
3 rounds
run 400m
21 KB swings, 55/40
15 toes to bar
9 goblet squats
Tuesday, Oct 10
STRENGTH
OH squat 5 x 5
WOD (see 03.07.23)
20-2
1-arm DB snatch, 45/30
2-20
walking lunges
Wednesday, Oct 11
WOD
3 rounds
5 DB renegade rows, 45/30
10 pull ups
15 thrusters, 95/65
500m row
Thursday, Oct 12
STRENGTH
8 x 3-position power clean (high hang, low hang, from ground)
WOD (see 10.10.22)
3 x 90 second rounds
30 DU’s
max ring rows
30 DU’s
max push ups
30 DU’s
max butterfly sit ups
Friday, Oct 13
WOD (see 10.13.22)
12 minutes on the clock
1 minute back squat (from rack), 225/155
1 minute DB push press, 45/30
2 minutes back squat
2 minutes DB push press
3 minutes back squat
3 minutes DB push press