WOD Wednesday 08.21.2019

WOD

AMRAP in 20 minutes; In Pairs
300 Dbl-Under Buy In
Into..
20 Wall Balls (20/14)
15 KB Swings (24/16kg)
10 Cal Row or Bike

*Athletes can split up the Dbl-Unders how they see fit.
*Athletes will Alt exercises during this workout.

Example
“A” Wall Balls
“B” KB Swings
“A” Cal Row or Bike
“B” Wall Balls
“A” KB Swings
Etc… for the remaining time.

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

WOD Wednesday 08.07.2019

WOD

4 rounds each for time; In Pairs
8 CTB Pull Ups
10 Push Jerks (95/65)

– Rest 2 minutes —

3 rounds each for time; In Pairs
8 Ring Dips
10 Hang Power Snatch (95/65)

– Rest 2 minutes –

2 rounds each for time; In Pairs
8 Burpess Over the Bar
10 Thrusters (95/65)

*Only one athlete may be working at a time.
*Athlete “A” will complete a full round then “B” will complete a full round.

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

WOD Wednesday 07.31.2019

– No Midday 3.0

WOD

2 rounds for time; In Pairs
20 Strict Ring Dips
40 Alt DB Snatch (50/35)
60 Box Jumps (24/20″)

*Athletes can split the work as they see fit.
*When the Working athlete is doing work the “Resting” Athlete will perform
– Single Arm DB Overhead Hold during the Ring Dip.
– Static Hang during the DB Snatch.
– Plank Hold during the Box Jumps.

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

WOD Wednesday 07.24.2019

– No Midday 3.0

WOD

AMRAP in 15 minutes; In Pairs
4 Muscle Ups
8 Box Jumps (30/24″)
16 Thrusters (95/65)

*Scale #1
2 Muscle Ups
6 Box Jumps (30/24″)
12 Thrusters (95/65)

*Scale #2
4 CTB Pull Ups + 4 Ring Dips
8 Box Jumps (24/20″)
16 Thrusters (75/55)

*Athletes will Alternate exercises each round.

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

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