The Weekend WODs

By September 6, 2019 WODs No Comments

Saturday Open Gym: 7a-9a & 3:30p-5:30p

Saturday
Teams of 2

AMRAP 35
100 Wallballs
100 AKBS – L: 35/25; Spl: 53/35; S: 70/53
800m Run (400m each) or Row/Ski 1000/800m or Bike 2200/1800m
80 KB-Weighted Situps (hug to your chest, situp past 90′)
80 T2B
60 1-1/4 Wallballs – Perform a 1-1/4 squat every time you complete a Wallball throw
60 1-KB Burpee Hang Snatch – 1-hand on KB during burpee
40 1-KB Back-Racked Squats
40 Pullups; Spl; 40 C2B; S: 20 BMU
20 KB Goblet Squats; Spl/S: KB OHS

*When/If you finish, go through again with half the reps (50, 50, 400m, 40, 30, etc…) We encourage you to try a heavier KB today. And if you do finish under 35min, and don’t want to go back thru it again with half the reps, we don’t blame you. Just rest and help cheer on everyone else.

Sunday
E10M30M
Row/Ski 500/400m or Bike 1100/900m or Run 400m
L: 20; Spl: 25; S: 30 2-DB Burpee Hang Power Clean and Push Press – L: 25/15; Spl: 35/25; S: 50/35
Run 400m or Row/Ski 500/400m or Bike 1100/900m
30 V-Ups
*Gotta pace a little so you can hang on. Start out trying 30 reps on the BHPC&PP, and if you need to adjust in Round 2, then do so. Move on run/equipment pieces so you can earn a little rest. For the 2-DB Burpee Hang Power Clean and Push Press, as you stand up from the burpees, do the hang clean on the sides of your body, and bring them to your shoulder, then dip and press.

-rest 3min, then Arm Finisher:

3 Rounds
30sec Max 2-DB Bicep Curls
30sec Max 1-DB Tricep Skull Crushers
30sec Rest

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