CrossFit GBAR3 WODs
Monday, Sept 29
WOD: ANNIE ARE YOU OK?
21-15-9
row, cal
thruster, 65/45 (barbell)
med ball clean, 20/14
SDHP, 65/45
wall ball shots
burpees
Tuesday, Sept 30
STRENGTH
10 x squat clean + split jerk
WOD
10-8-6-4-2
1-arm DB hang clean and jerk, 50/35
pistols
Wednesday, Oct 1
STRENGTH
back squat 5 x 5
WOD
50 DB bench press, 45/30
row 1000m
Thursday, Oct 2
WOD (see 10.03.24)
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 3
WOD
3 rounds
5 DB renegade rows, 45/30
10 Curtis P’s
15 box jumps, 24/20
200m run