CrossFit GBAR3 WODs
Monday, Sept 7
LABOR DAY
ONE CLASS TODAY AT 8:30 AM
Hotshots 19 Hero WOD
Solo or with a partner
6 Rounds For Time
30 Air Squats
19 Power Cleans, 135/95
7 Strict Pull Ups
400m Run
Tuesday, Sept 8
STRENGTH
Clean & Jerk 5-5-3-3
WOD
For Time:
10-1 KB Swings, 55/40
2-20 Walking Lunges
Wednesday, Sept 9
WOD
AMRAP in 25 Minutes:
200m Run
200m Suitcase Carry, 45/30
15 Sit Ups
25 Double Unders
15 DB Bench Press
Thursday, Sept 10
STRENGTH
Snatch Balance 3 x 3
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
Slam Balls, 30/20
Push Press, 95/65
Friday, Sept 11
9/11 Tribute WOD
With a Partner (split reps & meters) or Solo
For Time:
2001 Meter Row
11 Box Jumps, 30/24
11 Thrusters, 125/85
11 Chest-to-Bar Pull-Ups
11 Power Cleans, 175/115
11 Handstand Push-Ups
11 Kettlebell Swings, 70/55
11 Toes-to-Bars
11 Deadlifts, 170/115
11 Push Jerks, 110/75
2001 meter Row
*30m Time Cap
ACTIVE RECOVERY
For 25-28 Minutes:
Bike for 2 Minutes
8 Tempo Ring Rows (3-1-3)
8 DB Floor Press
12 Dead Bugs (per side)
12 Glute Bridges
20 Second Dead Hang