The Weekend WODs

By September 13, 2019 Uncategorized No Comments

Saturday Open Gym Hours: 7a-9a & 12p-4:15p

Saturday
Teams of 2

In 35min, complete:
Run 800m (200m intervals) or Row/Ski 1000/800m or Bike 2200/1800m
100 Push Press – L: 45/35; Spl: 75/55; S: 95/65
100 KB Abmat Situps (hug to chest) – L: 24/16; Spl: 35/24; S: 53/35
150 1-Arm Hang KB Snatch (75 per partner)
150 1-1/4 Air Squats
150 1-Arm Hang KB Snatch
100 KB Abmat Situps
100 Push Press
Run 800m (200m intervals) or Row/Ski 1000/800m or Bike 2200/1800m

*If you complete it, cut off the first run/row/ski/bike and go thru everything else with half the reps. Your partner can stand on your toes during the Situps to help anchor you to the ground. This is going to burn more than you’d expect. Excited to see how you do.

Sunday
Teams of 2

In 35min, complete:
2 Rounds
50 Cal Bike/Row/Ski
50 2-DB Burpee Deadlifts – L: 35/25; Spl: 50/35; S: 70/50
-immediately into:
2 Rounds
50 Cal Row/Ski/Bike
50 Burpee Box Step Overs (Spl/S: Jump Overs)
-immediately into:
2 Rounds
50 Cal Ski/Bike/Row
50 Burpee Pullups
-immediately into:
200 1-KB Russian Twists – L: 24/16; Spl: 35/24; S: 53/35

Optional: Swap out the Russian Twists at the end for a core movement you don’t do very often. Whatever gets you excited.

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