WOD Wednesday February 20th

– No Midday 3.0

WOD

For time; In Pairs
5km Row or 10km Bike
*Complete
3 Burpees to the Plate
20 Plate GTOH (45/35)
3 Burpees to the Plate

*Athlete “A” will start on the Rower or Bike.
*Athlete “B” will complete 3 Burpees to the Plate & 20 Plate GTOH & 3 Burpees to the Plate.
*Continue to alternate until 5km Row to 10KM Bike is obtained.

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

WOD Wednesday February 13th

– No Midday 3.0

WOD

10 Alt Rounds for time:
12 Box Jump Overs (24/20″)
6 Power Cleans (185/135)

*Scaled loads
– 135-165/95-115
– 95-115/65-85

*Athlete “A” will complete 1 round of 12 BJO and 6 PC and then Tag athlete “B” who will complete a full round.
*Athletes will Alternate back and forth for 10 rounds (5 rounds each).

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

WOD Wednesday February 6th

– No Midday 3.0
WOD

For time:
120.100.80.60.40
Dbl-Unders (Each)
12.10.8.6.4
Wall Walks

*Scaled Options for Dbl-Unders
– 80.60.40.20.10
– 50.40.30.20.10

*Both Athletes may be working at the same time on the Dbl-Unders.
*Both Athletes must be finished the Dbl-Unders before moving on.
*Athletes may Split the work as they see fit on the Wall Walks.

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

WOD Wednesday January 30th

– No Midday 3.0

WOD

For time:
20 Plate GTOH (45/35)
40 HR Push Ups (Feet on 45/35 Plate)
60 Squats
1600 Run (800m Each)
30 Plate GTOH
30 HR Push Ups
80 Squats
1200m Run (600m Each)
40 Plate GTOH
20 HR Push Ups (Feet on 45lb Plate)
100 Squats
800m Run (400m Each)

*Only 1 Athlete may be working at a time on the Plate GTOH, HR Push Ups or Squats.
*Athletes may break up the reps as they see fit.
*Both Athletes will complete the runs together, you cannot start working until both athletes are back to the Pull Up bar.

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

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