The Weekend WODs

By March 9, 2018 WODs No Comments

Saturday
Teams of 2
2 Rounds
50/35 Cal Bike or 60/40 Cal Row or Run 1200m (600m each)
L: 30; S: 50 Pullups
-immediately into:
2 Rounds
50 Sandbag Cleans – L: 60/30; S: 100/60
50 Hang Power Snatches – L: 75/55; S: 95/65
-immediately into:
2 Rounds
50 Burpees
50 Front Squats (S: OHS)
-immediately into
50 Complexes (1 Power Clean + 1 Front Rack Lunge on ea Leg + 1 Push Press)
*Cap = 35min.

Sunday
For Time:
2 Sandbag Cleans – L: 60/30; S: 150/100
L: Run 200m or Row 250/200m or Bike 500/400m
S: Run 400m or Row 500/400m or Bike 1000/800m
L: 150 Single Unders; S: 80 Double Unders
2 Sandbag Cleans
Run/Row/Bike
L: 70; S: 100 Air Squats
2 Sandbag Cleans
Run/Row/Bike
60 Russian Twists – 15/10lb plate (L+R=1)
2 Sandbag Cleans
Run/Row/Bike
50 DB Snatch – L: 30/20; S: 50/35
2 Sandbag Cleans
Run/Row/Bike
40 RKBS – L: 53/35; S: 70/53
2 Sandbag Cleans
Run/Row/Bike
L: 15; S: 30 Pullups
2 Sandbag Cleans
Run/Row/Bike
20 DB Goblet Squats
*Cap = 35min.

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