Wednesday August 16th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 8 minutes
8 Front Squats (135/95)
8 CTB Pull Ups

– Rest 4 minutes –

AMRAP in 8 minutes
8 BBJO (24/20″)
8 Hang Power Cleans (135/95)

– Rest 4 minutes –

AMRAP in 8 minutes
8 Push Press (135/95)
8 TTB

* Only one athlete may be working at a time.
* Alternate rounds back and forth with your partner.

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

Wednesday August 9th

– No Midday 3.0

WOD

Rest Day

or

For time; In Pairs
80 Pull Ups
30 Power Cleans (135/95)
60 TTB
30 Power Cleans
40 Cal Row
30 Power Cleans

* Only one athlete may be working at a time.
* Pull Ups must switch every 10 reps.
* TTB Must switch every 5 reps.
* Cal Row much switch every 10 cals.
* Power Cleans must switch every 5 reps.

*Pup
60 Banded Pull Ups or Ring Rows
20 Power Cleans (Scale as needed)
40 TTB or Knee Tucks
20 Power Cleans
20 Cal Row
20 Power Cleans

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

Wednesday August 2nd

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 10 minutes; In Pairs
60 KB Swings (1.5/1pd)
40 Box Jumps (24/20″)
20 Cal Row

— Rest 3 minutes —

AMRAP in 10 minutes; In Pairs
30 Burpees
60 Wall Balls (20/14)

*Only one athlete may be working at a time.
*Split the work as you see fit.

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

Wednesday July 26th

– No Midday 3.0

WOD

Rest Day

or

For time: In Pairs
10.8.6.4.2
Squats Cleans
200m run

Clean weights:
10 @ 115/85
8 @ 135/95
6 @ 155/105
4 @ 165/115
2 @ 185/135

*Athlete “A” completes 10 Squats cleans and runs 200m, then Athlete “B” completes 10 Squat cleans and runs 200m etc..
*Any Athlete may change the barbell weights.

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

Wednesday July 19th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 20 minutes
800m run (Run together)
30 Thrusters (95/65)
30 Pull Ups
20 Hang Power Cleans (95/65)
20 TTB
10 Power Snatch (95/65)
10 Burpees Over the Bar

*Bother athletes complete the run together.
*Split the work as you see fit.

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

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