WOD Wednesday 06.12.2019

– No Midday 3.0

WOD

For time; In Pairs
100 Cal Row or 75 Cal Bike
75 Synchro Squats (24/16kg)
50 Ring Dips
25 Synchro Bar Facing Burpees

*While Athlete “A” is rowing or biking athlete “B” is holding a KB in the farmer Carry position. If the KB is put down the athlete on the rower or bike must stop.
*While Athlete “A” will perform the synchro squats with the KB in the Goblet position while “B” performs a air squat, they may switch the KB when needed.
*While Athlete “A” is performing ring dips athlete “B” is holding the KB in OH position, if they KB comes down the athlete must stop.
*Both athletes will perform the burpees using one barbell.

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

WOD Wednesday 06.05.2019

– No Midday 3.0

WOD

100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
50 Deadlifts (185/135)
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
40 Deadlifts
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
30 Deadlifts

*Only one Athlete may working at a time.
*Athlete “A” will complete 50 Du’s then “B”.
*Athlete “A” will complete a 100m Farmer Carry then “B”.
*Athletes may break up the Deadlift as they see fit.

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

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