CrossFit GBAR3 WODs
Monday, Sept 21
For Time, With a Partner:
50-calorie row
50 box jump overs, 24/20
50 deadlifts, 185/125
50 wall-ball shots, 20/14
30 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row
*25 Minute Time Cap
Tuesday, Sept 22
STRENGTH
Push Press 5 x 5
WOD (See 05.27.25)
50-40-30
Double Unders
Sit Ups
Wednesday, Sept 23
WOD
600/400/200/100m Run
+
200m MB Carry, 20/14
12 MB Cleans
12 Toes To Bar
Thursday, Sept 24
STRENGTH/WOD
25 Minute Running Clock:
10 x 90 sec rounds, increase load each round
Snatch Pull+ Hang Snatch + Power Snatch
Rest 2 Minutes, then:
AMRAP in remaining time
8 Single Arm OH Walking Lunges, 45/30
4 Burpees Over DB
8 S.A. OH Walking Lunges
4 Burpees Over DB
Friday, Sept 25
AMRAP in 18 Minutes
500/400m Row
10 Slam Balls, 30/20
10 N-Ups
15 Slam Ball Goblet Squats
ACTIVE RECOVERY
3 x 7-Minute Rounds (AMRAP for quality, rest 1 min between):
1 Minute row
10 Pause Squats w/OH Reach
30s Plank Hold
12 Bird/Dogs
10 Banded Side Steps (ea. Side)
10 Banded Marches (ea. Side)