WOD Wednesday January 31st

– No Midday 3.0

WOD

Rest Day

Or

10 rounds for time; In Pairs
6 Clean & Jerk (115/85) w/ Single Arm KB Overhead Hold (1.5/1pd)
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:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday January 24rd

– No Midday 3.0

WOD

Rest Day

Or

For time; In Pairs
100 Wall Balls (20/14)
50 Strict Pull Ups
300 Dbl-Unders
50 Burpees
100 KB Swings (1.5/1pd)

*Only one Athlete may be working at a time.
*Athletes may split the work as they see fit.
*Athletes must tag their partner before switching.

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

WOD Wednesday January 17th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 20 minutes; In Pairs
30 Wall Balls (20/14)
25 KB Swings (1.5/1pd)
20 STOH (115/85)
15 TTB
10 BBJO (24/20″)

*Only one Athlete may be working at a time.
*Athletes will alternate exercises each round.
*Athletes must tag their partner before switching.

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

WOD Wednesday January 10th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 20 minutes; In Pairs
20 Front Squats (135/95)
10 Bar Facing Burpees
20 Hang Power Cleans
10 Bar Facing Burpees
20 Push Jerks

*Only one Athlete may be working at a time.
*Athletes must tag before switching.
*Pack  95-115/65-85
*Pup  75-65/45-55

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

WOD Wednesday January 3rd

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs

45 Thrusters (95/65)
45 TTB

– Rest 2 minutes –

45 Pull Ups
45 BBJO (24/20″)

* Only one athlete may be working at a time.
* Athletes may break up the reps as they see fit.
* Athletes must tag before switching.

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