The Weekend WODs

Saturday Open Gym Hours: 7a-9a & 12p-2p

Saturday
Teams of 2

42, 30, 18, 10
Deadlifts – L: 135/85; Spl: 185/125; S: 225/155
Burpees (Spl/S: Lateral over Bar)
L: 2-DB Push Press – 35/25; Spl: 1/2 Rep HSPU; S: HSPU
*Cap = 15min

-then, pick one:
1.) Run 1 Mile (200m intervals)
2.) 120/80 Cal Bike
3.) Row/Ski 2000/1600m
*Cap = 8min (23rd min)

4 Rounds:
40 Wallballs
30 DB Snatches – L: 25/15; Spl: 35/25; S: 50/35
20 L: Abmat Situps; Spl/S: T2B
*Cap = 12min (35th min)

Sunday
OTM for 10min:
L: 6; Spl/S: 8 Burpees +
L: 6; Spl/S: 8 2-DB Front Squats – L: 25/15; Spl: 35/25; S: 50/35
*Both in the minute. Add/Subtract reps as needed.

-rest 3min, then:

OTM for 10min:
L: 6; Spl/S: 8 2-DB Renegade Rows (Pushup, Row, Row)
L: 6; Spl/S: 8 Wallballs
*Both in the minute. Add/Subtract reps as needed.

-rest 3min, then:

AMRAP 12
100m 1-KB Farmer’s Carry – L: 35/24; Spl: 53/35; S: 70/53
10 KB Russian Twist (L+R=1)
*If you want to get fancy, go overhead for a Waiter’s Walk

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