CrossFit GBAR3 WODs
Monday, Sept 8
STRENGTH
OH squat 5 x 3
WOD
AMRAP in 7 minutes
3-6-9 …
pull up
OH squat, 95/65
Tuesday, Sept 9
WOD: B1 Australian Hero WOD (see 09.06.24)
3 rounds
run 400m
21 KB swings, 55/40
15 knees to elbows
9 ring dips
Wednesday, Sept 10
STRENGTH
10 x 2 thrusters (ground)
WOD (see 09.09.24)
AMRAP in 10 minutes
7 burpees
7 med ball cleans, 20/14
Thursday, Sept 11
WOD
3:00 AMRAP/1:00 REST
row 20/16 cal
max clean and jerks, 135/95
*continue until 30 clean and jerks are completed
Friday, Sept 12
WOD
5 class pick
10 DB renegade rows, 45/30
20 slam balls, 30/20
30 box jumps, 24/20
40 DU’s
50 OH walking lunges, 45/20
40 DU’s
30 box jumps
20 slam balls
10 DB renegade rows
5 class pick