The Weekend WOD

Strength Cycle – Test Week

Team of 2
100/80 Cals on Rower/Bike
100 AKBS – L: 53/35; S: 70/53
100 Burpees
L: 60; S: 100 Pullups
100 Air Squats
100 Double Unders
100/80 Cals on Rower/Bike
*One partner is lunging while the other person is working. Saturdays will focus on lunges in this cycle, so get used to seeing some variation of them over the next 7 weeks.

9:30a – DC Unloaded
7 Rounds
In 4min, complete
8 Wallball Goblet Squats
8 Wallball Abmat Situps
8 2-DB/KB Deadlifts
8 2-DB/KB Rows
8 V-ups
Run/Row 100m or Bike 200m
*Rest remainder of the 4min

30 Wallball Burpees
*Do wallball, drop ball, then back up and perform burpee = 1 rep

10:30a-12:30p – Open Gym

12:30p – DC Unloaded

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