WOD Wednesday January 30th

– No Midday 3.0

WOD

For time:
20 Plate GTOH (45/35)
40 HR Push Ups (Feet on 45/35 Plate)
60 Squats
1600 Run (800m Each)
30 Plate GTOH
30 HR Push Ups
80 Squats
1200m Run (600m Each)
40 Plate GTOH
20 HR Push Ups (Feet on 45lb Plate)
100 Squats
800m Run (400m Each)

*Only 1 Athlete may be working at a time on the Plate GTOH, HR Push Ups or Squats.
*Athletes may break up the reps as they see fit.
*Both Athletes will complete the runs together, you cannot start working until both athletes are back to the Pull Up bar.

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

WOD Wednesday January 16th

– No Midday 3.0

WOD

3 rounds for total reps; In Pairs

2 minute – Max Cal Row
Rest 1 minute
2 minute – Max BBJO (20″)
Rest 1 minute
2 minute – Max Assault Bike Cals
Rest 1 minute
2 minute – Max Alt DB Snatch (50/35)
Rest 1 minute

*Only one Athlete is working at a time.
*Athletes can switch out whenever they see fit.

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

WOD Wednesday January 9th

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs

48 Cal Row or Bike w/Single Arm KB Farmer Hold (1.5/1pd)
16 Burpee CTB Pull Ups w/ Single Arm KB Front Rack Hold
36 CalRow or Bike
12 Burpee CTB Pull Ups
24 Cal Row or Bike
8 Burpee CTB Pull Ups
12 Cal Row or Bike
4 Burpee CTB Pull Ups

* Only one Athlete may be working at a time.
* When an Athlete is Rowing or Bike the other Athlete must be holding a KB in the Farmer Carry position.
* When an Athlete is doing Burpee CTB Pull Ups the other Athlete must be holding a KB Front Rack Position.
* If the Athlete holding the KB puts it down the working Athlete must stop doing work until the KB is back in holding position.
* Athletes may break up the Cals and Burpee CTB Pull Ups as they see fit.

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

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