WOD Wednesday December 19th

– No Midday 3.0

WOD

Rest Day

Or

“Micah”
AMRAP in 19 minutes; In Pairs
12 Cal Row or Bike
12 Hang Power Snatch (95/65)
+
19 Synchro Bar Facing Burpees

*1 round is
Athlete “A” will complete 12 Cals on the Rower or Bike. Athlete “B” will complete 12 Hang Power Snatch. When both athletes have completed the work they will switch and complete the Row or Bike and Hang Power Snatch. Then they will both Complete 19 Synchro Burpees Over the Bar.

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

WOD Wednesday December 12th

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs
100 Dbl-Unders (Each)
Into…
5 rounds of:
20 HSPU
20 Alt Pistols
Into…
100 Dbl-Unders (Each)

*Both Athletes may perform the Dbl-Unders at the same time.
*You can’t start the HSPU/Pistols until both athletes are at the Wall.
*Athletes may split the work as they see fit.

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

WOD Wednesday December 5th

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs
15.12.9.6.3
Deadlift (185/135)
*6 BBJO (24/20″) after each set

*Only one Athlete may be working at a time.
*Athletes will tag at the barbell before switching.
*Workout Flow

Athlete “A” Does 15 Deadlifts & 6 BBJO then…
Athlete “B” does 15 Deadlifts & 6 BBJO then…
Athlete “A” Does 12 Deadlifts & 6 BBJO then…
Athlete “B” does 12 Deadlifts & 6 BBJO then…
etc…

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

WOD Wednesday November 28th

– No Midday 3.0

WOD

Rest Day

Or

In 12 minutes; In Pairs
Working Athlete 1:
Max Distance Row or Bike
Working Athlete 2:
10 Wall Balls
5 Burpees
10 KB Swings (1.5/1pd)
5 Burpees

* One athlete must always be on the Rower or Bike while the other athlete completes work.
* Athletes on the Rower or Bike may switch with the other working athlete 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 November 21st

– No Midday 3.0

WOD

Rest Day

Or

4 rounds for time; In Pairs
10 Hang Power Cleans (95/65)
15 Wall Ball Shots (20/14)
10 Push Press
15 Box Jumps (24/20)
10 Hang Power Snatch (95/65)

* Only one athlete may be working at a time.
* Athletes will Alternate exercises until both have completed 2 rounds each.

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

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