WOD Wednesday November 29th

– No Midday 3.0

WOD

Rest Day

Or

In 18 minutes of; In Pairs
6 rounds of:
20 KB Swings (1.5/1pd)
15 Box Jumps (24/20″)
10 TTB
Then in the remaining time…
AMRAP Wall Balls (20/14)

*Athletes must tag one another before switching stations, the tag will always take place at the Box.
*In the AMRAP athletes will alt exercises each round.
Example
“A” does KB Swings
“B” does Box Jumps
“A” does TTB
“B” does KB Swings
etc…
*Only one athlete may be working at a time during the Wall Balls.

*Pack
In 15 minutes/5 rounds
*Pup
In 12 minutes/4 rounds

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

WOD Wednesday November 22nd

– No Midday 3.0

WOD

Rest Day

Or

In 15 minutes
100 Burpee Box Jumps (24/20″)
Then AMRAP in remaining time
3 Pull Ups
6 Goblet Squats (1.5/1pd)
12 KB Swings (1.5/1pd)

*Only one athlete may be working at a time on the BBJ.
*In the AMRAP athletes will alt exercises each round.
Example
“A” does Pull Ups
“B” does Goblet Squats
“A” does KB Swings
“B” does Pull Ups
etc…

*Pack
In 12 minutes
75 Burpee Box Jumps (24/20″)
*Pup
In 10 minutes
50 Burpee Box Jumps (24/20″)

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

WOD Wednesday November 15th

– No Midday 3.0

WOD

Rest Day

Or

3 rounds each for time; In Pairs
15 Box Jump Overs (24/20″)
10 Power Cleans (135/95)
5 Push Jerks

* Athlete “A” will complete a full round then Athlete “B” will complete a full round
back and forth till both have completed 3 rounds.

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

WOD Wednesday November 8th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 15 minutes of; In Pairs
100 Dbl-Unders
15 Power Cleans (115/85)
20 Box Jumps (24/20″)
15 Synchro Bar Facing Burpees

*Dbl-Unders switch every 25 reps.
*Power Cleans switch every 5 reps.
*Box Jumps switch every 5 reps.

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

WOD Wednesday November 1st

– No Midday 3.0

WOD

Rest Day

Or

For time; In Pairs
1000m row (Switch every 250m)
Into..
5 rounds each of:
10 Wall Balls (20/14)
8 TTB
6 Burpee Box Jump Overs (24/20″)

*Only one athlete may be working at a time.
*Athlete “A” will complete a full round then athlete “B” will complete a full round.
*Athletes must TAG to start the next round.

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