WOD Wednesday July 4th

– No Midday 3.0

WOD

Rest Day

Or

5 rounds for time; In Pairs
12 Synchro Pull Ups
12 Synchro Bar Facing Burpees
12 Power Cleans (165/115)
*Switch every 3 reps on the PC

*Both athletes must be synch at the top of the pull up for the rep to count.
*Both athlete must be on the ground at the same time for the burpee to count.
*One athlete will perform 3 Power Cleans then tag, back and forth for the 12 reps.

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

WOD Wednesday June 27th

– No Midday 3.0

WOD

Rest Day

Or

Partner “Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike or Row Calories
1 Minute Rest

*Both athletes will move from station to station together.
*Only one athlete may be working at a time.
*You must tag your partner before the other can start working.

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

WOD Wednesday June 13th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 15 minutes; In Pairs
“A” Max Cal Row or Bike
“B” 1 round
15 Hang Power Cleans (115/85)
12 Box Jump Overs (24/20″)
9 TTB

*Score Max Cals + Total reps completed in 15 minutes
*Athletes will switch back and forth every round.
*Athlete performing the HPC/BJO/TTB can’t start until their partner is rowing/biking.

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

WOD Wednesday June 6th

– No Midday 3.0

WOD

Rest Day

Or

For time; In Pairs
1200m run
50 Burpees (On to 45lb plate)
800m run
40 Burpees
400m run
30 Burpees

*Both athletes will complete the runs together.
*You cannot start the Burpees until both athletes are back inside the gym.
*Athletes may split the Burpees as they see fit.

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

WOD Wednesday May 30th

– No Midday 3.0

** REMINDER of schedule change for this weekend **
Friday June 1st 5:30am,6:30am,9:30am,5pm,6pm,7pm
Saturday June 2nd & Sunday June 3rd – The Gym will be CLOSED

WOD

Rest Day

Or

For time; In Pairs
60 Wall Balls (20/14)
50 TTB
40 Hang Power Cleans (115/85)
30 Push Press (115/85)
20 Burpee Bar Muscle Ups
30 Push Press
40 Hang Power Cleans
50 TTB
60 Wall Balls

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

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