WOD Wednesday 05.01.2019

– No Midday 3.0

WOD

For time; In Pairs
200/175 Cal Row
*Every 2 minutes perform 4 Burpees Over the Erg & 6 KB Swings (24/16kg)

*Athletes will start with the 4 Burpees & 6 KB Swings
*Athlete “A” will do 4 Burpees Over the Erg while Athlete “B” does 6 KB Swings then switch before they can start rowing. They will perform this every 2 minutes.
*Athletes may switch on the rower as they see fit.

*Scaled
175/150 Cal row
*Every 2 minutes perform 4 Burpees Over the Erg & 6 KB Swings

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

WOD Wednesday 04.24.2019

– No Midday 3.0

WOD

AMRAP in 15 minutes; In Pairs
30 Power Snatch (95/65)
10 Burpees Over the Bar
30 OH Squats
10 Burpees Over the Bar

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

*Scaled
20 Power Snatch (75/55)
10 Burpees Over the Bar
20 OH Squats
10 Burpees Over the Bar

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

WOD Wednesday 04.17.2019

– No Midday 3.0

WOD

For Time; In Pairs
1 Mile Run
100 Hang Clean & Jerk (115/85)
1 Mile Run

*Athletes will split the runs into 400’s, While one is running the other is resting.
*Athletes can break up the Hang Clean & Jerk as they see fit.

**Scaled
1200m Run
80 Hang Clean & Jerk (95/65)
1200m run

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

WOD Wednesday 04.10.2019

– No Midday 3.0

WOD

For Time; In Pairs
21 Deadlifts (185/135)
21 Burpees Over the Bar
15 Deadlifts (235/165)
15 Bar Facing Burpees
9 Deadlifts (285/195)
9 Burpee Box Jumps (24/20″)

*Partner “A” will perform 21 Deadlifts while Partner “B” is in a HS Hold, then switch.
*Partner “A” will perform 21 Burpees Over the Bar while Partner “B” in a Static Hang on the Bar, then Switch.
*After each section is complete both partners can add the weight to the bar and perform the next portion of the workout.

*Scaled weights
21 Deadlifts (135/95)
15 Deadlifts (185/135)
9 Deadlifts (235/165)

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

WOD Wednesday 04.03.2019

– No Midday 3.0

WOD

For Time; In Pairs

20 KB Swings (32/24kg)
2 Rope Climbs
20 Single Arm DB Push Press (50/35) *10 reps/Arm*
2 Rope Climbs
50ft OH Walking Lunge (45/35) *25ft O/B*
2 Rope Climbs
20 Single Arm DB Push Press
2 Rope Climbs
20 KB Swings

*Only one Athlete may be working at a time.
*Athlete “A” will do 20 KB Swings then “B” will do 20 KB Swings then “A” will complete 2 Rope Climbs then “B” will complete 2 Rope Climbs etc..

* Scale to 24/16kg KB Swings & 1 Rope Climb

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

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