CrossFit GBAR3 WODs
Monday, Sept 30
STRENGTH
front squat 3-3-3
push press 2-2-2
thruster 1-1-1
WOD (see 05.22.23)
50 thrusters, 45/35
run Kluge Lakes Lane
Tuesday, Oct 1
WOD
5 rounds
20 DU’s
15 med ball cleans, 20/14
10 1-arm DB hang clean and jerk, 50/35
5 ring dips
Wednesday, Oct 2
STRENGTH
back squat 5-5-3-3-2-1-1
WOD (see 10.04.23)
AMRAP in 4 minutes
burpee box jump overs, 24/20
Thursday, Oct 3
WOD (see 10.03.23)
10 handstand push ups
20 pull ups
30 squats
40 sit ups
50 deadlifts, 225/155
40 sit ups
30 squats
20 pull ups
10 handstand push ups
Friday, Oct 4
WOD
3 rounds
row 500m
5 toes to bar
10 power snatch, 95/65
15 push ups