WOD Wednesday August 22nd

– No Midday 3.0

WOD

Rest Day

Or

5 rounds each for time; In Pairs
8 CTB Pull Ups
8 Push Jerks (135/95)

– Rest 2 minutes —

4 rounds each for time; In Pairs
8 Ring Dips
8 Hang Power Snatch (135/95)

– Rest 2 minutes –

3 rounds each for time; In Pairs
8 Burpess Over the Bar
8 Thrusters (135/95)

*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 August 15th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 10 minutes; In Pairs

40 Pull Up
30 Alt DB Snatch (55/35)
20 Burpee CTB Pull Ups
10 Deadlifts (275/195)

– Rest 3 minutes –

AMRAP in 10 minutes; In Pairs

10 Hang Power Cleans (185/135)
20 Burpee BBJO (24/20″)
30 Alt Hang DB Clean & Jerk (55/35)
40 TTB

*Only one athlete may be working at a time.
*Athletes can split the work as the see fit.

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

WOD Wednesday August 8th

– No Midday 3.0

WOD

Rest Day

Or

2 rounds for time; In Pairs
20 Strict Ring Dips
40 Alt DB Snatch (55/35)
60 Cal Row or Bike

*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 Row.

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

WOD Wednesday August 1st

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs
6 Rounds
7 Squat Clean Thrusters (75/55)
7 Bar Facing Burpees
7 TTB
800m run
6 Rounds
7 Squat Clean Thrusters (75/55)
7 Bar Facing Burpees
7 TTB
800m run
6 Rounds
7 Squat Clean Thrusters (75/55)
7 Bar Facing Burpees
7 TTB

*Athletes will Alternate rounds of the 7 Sq Clean Thruster/7 BFB/7 TTB until they have completed 3 rounds each.
*Both athletes will perform the 800m runs together.

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

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