CrossFit GBAR3 WODs
Monday, Sept 15
STRENGTH
OH squat 5 x 1
front squat 5 x 1
back squat 5 x 1
WOD
AMRAP in 10 minutes
5 pull ups
10 push ups
15 DB push press, 45/30
Tuesday, Sept 16
WOD (see 09.17.24)
AMRAP in 20 minutes
5 deadlifts, 225/155
10 KB swings, 55/40
15 wall ball shots,, 20/14
200m med ball carry
Wednesday, Sept 17
STRENGTH
shoulder press 5 x 1
push press 5 x 1
push jerk 5 x 1
WOD
25 toes to bar, then
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
then, 25 toes to bar
Thursday, Sept 18
WOD (see 09.25.24)
for max meters
row 1 minute
rest 30 sec
row 2 minutes
rest 1 minute
row 3 minutes
rest 90 seconds
row 4 minutes
rest 2 minutes
row 3 minutes
rest 90 seconds
row 2 minutes
rest 1 minute
row 1 minute
Friday, Sept
WOD
21-15-9
slam balls, 30/20
squat cleans, 115/75
burpee box jump overs, 24/20