The Weekend WODs

By August 9, 2019 WODs No Comments

Saturday Open Gym: 12p-2p

Saturday
Teams of 2

AMRAP 30
100 Wallballs – L: 20/14; Spl/S: 30/20
L: 50; Spl/S: 100 Double Unders
80 DB Snatches – L: 25/15; Spl: 35/25; S: 50/35
80 Partner Wallball Situps
60 Deadlifts – L: 75/55; Spl: 115/75; S: 135/95
60 Burpees
40 Power Cleans
40 Jerks
20 Snatches
20 C2B (S: BMU)
*If you finish, go through it again with half the reps (50, 50, 40, 40, etc…)

-last tested June 29th

Sunday
In 15min, complete:
21, 15, 9
Cal Row/Bike/Ski
T2B
DB Russian Twist – L: 25/15; Spl: 35/25; S: 50/35 (L+R=1)
DB Weighted Situps
*On the weighted situps, hold it however you want, just make sure you tap your shoulders on the ground behind you and situp past 90 degrees at the top. This workout is an Ab Destroyer. Please tell Coach Slater how much you hate him after this one… especially if you opt for the 50/35 dumbbell.

-rest 3min, then:

OTM for 10min:
8/6 Cal Row/Bike +
8 1-DB Hang Clean & Jerk
*Both in the minute. Go up in reps if this is easy for you.

-rest 3min, then:

OTM for 6min:
8 Burpees +
L: 4; Spl/S: 8 1-DB Back Rack Lateral Lunges
*Both in the minute. Add reps if able.

Leave a Reply