The Weekend WODs

By December 1, 2017 WODs No Comments

Saturday
Teams of 2

In 28min, complete:

Bike 200/133 Cals or Row 250/167 Cals (no running option)
150 Wallballs – L: 20/14; S: 30/20

In remaining time get as far as possible in:
30 Snatches – L: 75/55; S: 95/65
30 Snatches – L: 85/60; S: 115/75
30 Snatches – L: 95/65; S: 135/85
30 Snatches – L: 105/70; S: 155/95

*If you finish, then start over with the Bike/Row. If we have more than 40 people in class, then create some teams of 3 and tack on additional cals/reps.

Sunday
AMRAP 6:
16/11 Cal Bike or 20/13 Cal Row
10 T2B

-rest 4min, then:

AMRAP 6:
10/6 Cal Bike or 12/8 Cal Row
15 1-KB Hang Squat Cleans – L: 35/26; S: 53/35

-rest 4min, then:

AMRAP 6:
16/11 Cal Bike or 20/13 Cal Row
10 2-DB Burpee-Ground-to-Overhead – L: 20/15; S: 35/25

-rest 4min, then:

AMRAP 6:
10/6 Cal Bike or 12/8 Cal Row
15 2-DB Lunges

*You should need the 4min of rest, if you go hard enough. If there aren’t enough bikes/rowers, then partner up with someone and switch back-and-forth.

Skillz Class
Clean and Jerk

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