WOD Wednesday March 6th

– No Midday 3.0

WOD

For time; In Pairs
50 Cal Row or Bike
Into…
30.24.18.12.6
Power Snatch (95/65)
6.12.18.24.30
Box Jump Over (24/20″)
Into…
50 Cal Row or Bike

*Only one Athlete may be working at a time.
*Athletes Must switch on the Row or Bike at 25 Cals.
*Athletes can break up the Snatches and Box Jumps as they see fit.

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

WOD Wednesday February 27th

– No Midday 3.0

WOD

For Time; In Pairs

4 Alt rounds

15 BBJO (24/20″)
15 Pull Ups

-Into –

4 Alt rounds

12 BBJO (24/20″)
12 CTB Pull Ups

– Into –

4 Alt rounds

9 BBJO (24/20″)
9 TTB

*Athlete “A” will complete 15 BBJO & 15 Pull Up then Athlete “B” will complete 15 BBJO & 15 Pull Ups, back and forth for 4 rounds.
*Athlete “A” will complete 12 BBJO & 12 CTB Pull Ups then Athlete “B” will complete 12 BBJO & 12 CTB Pull Ups, back and forth for 4 rounds.
*Athlete “A” will complete 9 BBJO & 9 TTB then Athlete “B” will complete 9 BBJO & 9 TTB , back and forth for 4 rounds.

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

WOD Wednesday February 20th

– No Midday 3.0

WOD

For time; In Pairs
5km Row or 10km Bike
*Complete
3 Burpees to the Plate
20 Plate GTOH (45/35)
3 Burpees to the Plate

*Athlete “A” will start on the Rower or Bike.
*Athlete “B” will complete 3 Burpees to the Plate & 20 Plate GTOH & 3 Burpees to the Plate.
*Continue to alternate until 5km Row to 10KM Bike is obtained.

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

WOD Wednesday February 13th

– No Midday 3.0

WOD

10 Alt Rounds for time:
12 Box Jump Overs (24/20″)
6 Power Cleans (185/135)

*Scaled loads
– 135-165/95-115
– 95-115/65-85

*Athlete “A” will complete 1 round of 12 BJO and 6 PC and then Tag athlete “B” who will complete a full round.
*Athletes will Alternate back and forth for 10 rounds (5 rounds each).

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

Page 6 of 27« First...45678...20...Last »