WOD Wednesday 01.08.2020

WOD

10 rounds for time; In Pairs
6 Front Squats (115/85) w/ Single Arm KB Overhead Hold (24/16kg)
8 Box Jumps (24/20″) w/ Single Arm KB Front Rack Hold
10 TTB w/ Single Arm KB Farmer Hold

*Only one Athlete may be working at a time.
*When one athlete is completing work the other will be Holding a KB.
*If the KB comes down the working athlete must stop working.
*Athletes will alternate exercises and hold back and forth for the 10 rounds.

Class Times:
5:30am,6:300am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday 12.18.2019

WOD

For time:
400m run (Together)
Into…
20 Alt rounds of:
2 Burpee Box Jump Overs (24/20″)
4 Ring Dips
8 KB Swings (32/24kg)
Into…
400m run (Together)

*Athletes will complete both runs together.
*Athlete “A” will complete 1 round of 2,4,8 then athletes “B” will complete 1 round of 2,4,8 back and for for 20 rounds (10 rounds each)

**Scaled**

For time:
400m run (Together)
Into…
16 Alt rounds of:
2 Burpee Box Jump Over (24/20″)
4 Ring Dips
8 KB Swings (24/16)
Into…
400m run (Together)

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

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