WOD Wednesday 11.27.2019

WOD

AMRAP in 20 minutes; In Pairs
1000m Row or 2km Bike
100ft DB Walking Lunge (50/35) *50ft Each*
20 Burpees Over the DB (10 Each)

*Athletes may switch back and forth on the rower or bike as they see fit.
*Athlete “A” will complete 50ft of DB Walking Lunge (25ft O/B) then Athlete “B” will lunge 50ft (25ft O/B).
*Athlete “A” will complete 10 Burpees Over the DB’s (Both DB’s) then “B” will complete 10 Burpees over the DB’s to complete the round.

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

WOD Wednesday 11.20.2019

WOD

In 15 minutes
50 Wtd DB Box Step Ups (50/35) @ 24/20”
Then AMRAP in remaining time
3 DB Devil’s Press (50/35)
6 Ring Dips
12 DB Walking Lunges

*Only one athlete may be working at a time on the DB Step Ups.
*In the AMRAP athletes will alt exercises each round.

Example
“A” does Devil’s Press
“B” does Ring Dips
“A” does DB Walking Lunges
“B” does Devil’s Press
etc…

*L2
In 12 minutes
30 Wtd DB Box Step Ups (35/25) @ 24/20”
Into…
3 Devil’s Press (35/25)
6 Ring Dips
12 DB Walking Lunges

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

WOD Sunday 11.10.2019

** On Monday November 11, we will be running a Hero WOD as our programming with the purpose of honouring all the men and women of the armed forces who have died in the line of duty. The work out will be “NUTTS”. Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

** Monday Class times are 10:30am,1:30pm and 4:30pm Only **

WOD

Rest Day

Class Times:

9:30am,10:30am,1:00pm

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