WOD Wednesday 10.16.2019

WOD

AMRAP in 8 minutes; In Pairs
50 Dbl-Unders
10 Power Snatch (75/55)

— Rest 2 minutes —

AMRAP in 8 minutes; In Pairs
5 Burpee Box Jump Overs (24/20″)
10 Thrusters (75/55)

*Athlete “A” will complete a round then “B” will complete a round, back and forth for 8 minutes.
*Same format for the 2nd AMRAP.

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday 09.18.2019

WOD

10 Alt rounds for time; In Pairs
5 Push Jerks (165/115)
10 BBJO (24/20″)

*Only one athlete may be working at a time.
*Athletes with alternate rounds back and forth, tagging at the barbell to switch working athletes.

*L2

10 Alt rounds
5 Push Jerks (115-135/85-95)
10 BBJO (24/20″

*L1

8 Alt rounds
5 Push Jerks (95/65)
10 BBJO (Scale As needed)

 

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday 09.11.2019

WOD

For time; In Pairs
400m run (Together)
20 Power Snatch (115/85)
40 Ring Dips
400m run (Together)
40 Ring Dips
20 Power Snatch
400m run (Together)

*Athletes will complete all runs together.
*Athletes may break the Power Snatches and Ring Dips as they see fit.

**Scaled
400m run (Together)
15 Power Snatch (75-95/55-65)
30 Ring Dips
400m run (Together)
30 Ring Dips
15 Power Snatch
400m run (Together)

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

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