WOD Wednesday April 18th

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs
100 Dbl-Unders
100 KB Swings (1.5/1pd)
100 Dbl-Unders
80 Goblet Squats (1.5/1pd)
100 Dbl-Unders
60 Alt DB Snatch (50/35)
100 Dbl-Unders

*Only one Athlete may be working at a time.
*Athletes may break up the work as they see fit.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday April 11th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 8 minutes of:
8 Hang Power Cleans (135/95)
8 TTB

Rest 3 minutes, and then…

AMRAP in 6 minutes
8 BBJO (24″/20″)
6 Ring Dips

Rest 2 minutes, and then…

AMRAP in 4 minutes of:
8 KB Swings (2/1.5pd)
4 Burpees

*Only one Athlete may be working at a time.
*Athletes will alternate rounds back and forth during all 3 AMRAP’s

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday March 28th

– No Midday 3.0

WOD

Rest Day

Or

For time:
50 Power Cleans (155/105)
10 Muscle Ups
50 Front Squats
10 Muscle Ups
50 Push Jerks
10 Muscle Ups

*Scaled
35 Power Cleans (95-135/65-95)
15 CTB Pull Ups
15 Ring Dips
35 Front Squats
15 CTB Pull Ups
15 Ring Dips
35 Push Jerks
15 CTB Pull Ups
15 Ring Dips
*Only one Athlete may be working at a time.
*Athletes must tag before switching.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday March 21st

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 12 minutes
6 CTB Pull Ups
12 Wall Balls (20/14)
6 Box Jumps (24/20″)

*Athlete “A” will complete a full round then Athlete “B” will complete a full round, alt back and forth for 12 minutes.
*Only one Athlete may be working at a time.
*Athletes must tag at the Box before switching.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm