WODs April 10-14 at CrossFit GBAR3

BENCHMARK WOD

Remember to record all BENCHMARK WODs in the Zen Planner app!

Monday, April 10
STRENGTH
bench press 5 x 5
BENCHMARK WOD: row 2000m (see 03.30.16 WOD)

Tuesday, April 11
WOD

21-18-15-12-9-6
KB swings, 55/40 + 6 burpees each round
alternating with
1-2-3-4-5-6
squat snatch, 135/95

Wednesday, April 12
BENCHMARK WOD: FIGHT GONE BAD (
see 09.07.15 WOD or 04.14.15 WOD)
3 rounds, 1 min. rest between rounds
max reps in 1 minute at 5 stations
wall ball shots, 20/14
SDHP, 75/55
box jumps, 20
push press, 75/55
row, calories

Thursday, April 13
STRENGTH
squat cleans 10 x 1
WOD
21-15-9
toes to bar
air squats

Friday, April 14
WOD
4 rounds for time
run 400m
20 DU’s
rest 1 min
score is total time including rest

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