CrossFit GBAR3 WOD
Monday, Sept 25
STRENGTH/WOD
EMOM for 20 minutes
a) 5 handstand push ups
b) 3 power snatch, AHAP
c) 5 ring dips
d) 20 sec assault bike, cal.
Tuesday, Sept 26
STRENGTH
bench press 5 x 5
WOD
21-15-9
DB deadlift, 50/35
butterfly sit ups
100m DB carry AFTER each set
Wednesday, Sept 27
WOD (see 09.28.22)
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
Thursday, Sept 28
WOD
5 x 2 minute rounds, 1 minute rest between rounds
20 KB swings, 55/40 + max reps wall ball shots, 20/14
20 KB swings + max reps box jumps, 24/20
20 KB swings + max reps DB push press, 45/20
20 KB swings + max reps slam balls, 30/20
20 KB swings + max reps KB SDHP
Friday, Sept 29
WOD
AMRAP in 20 minutes
5 chest to bar pull ups
10 plate push ups, 45/25
15 front squats, 95/65