WOD Wednesday 03.04.2020

WOD

12 rounds for time; In Pairs
5 Bar Facing Burpees
10 Front Squats (115/85)
45 Dbl-Unders

  • Only one Athlete may be working at a time.
  • Athletes will alternate exercises for the 12 rounds

Example
“A” Does 5 Bar Facing Burpees
“B” Does 10 Front Squats
“A” Does 45 Dbl-Unders
“B” Does 5 Bar Facing Burpees
etc…

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

WOD Wednesday 02.26.2020

WOD

For Time; In Pairs

4 Alt rounds (2 rounds each)

21 Wall Balls (20/14)
30 KB Swings (24/16kg)

-Into –

4 Alt rounds (2 rounds each)

15 Wall Balls
20 KB Clean & Jerk (10 reps/Arm)

– Into –

4 Alt rounds (2 rounds each)

9 Wall Balls
10 KB Snatch (5 reps/Arm)

  • Athlete “A” will complete 21 Wall Balls & 30 KB Swings then Athlete “B” will complete 21 Wall Balls & 30 KB Swings, back and forth for 4 rounds.
  • Athlete “A” will complete 15 Wall Balls & 20 KB C&J then Athlete “B” will complete 15 Wall Balls & 20 KB C&J, back and forth for 4 rounds.
  • Athlete “A” will complete 9 Wall Balls & 10 KB Snatch then Athlete “B” will complete 9 Wall Balls & 10 KB Snatch, back and forth for 4 rounds.

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

WOD Wednesday 02.19.2020

WOD

In 15 minutes

Buy In
100 Single Arm DB Push Press (50/35)

Into…
AMARAP in Remaining Time
3 Burpees
5 KB Swings (32/24kg)
3 Burpees
7 Goblet Squats
3 Burpees

*Only one Athlete may be working at a time in the Buy In.
*Athletes must tag before switching.
*Athletes will Alternate rounds back and forth for the remaining 15 minutes.

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