The Weekend WODs

Teams of 2
…at the 0:00
30/20 Cal Row or 26/17 Cal Bike or Run 200m (each)
20 Thrusters – L: 75/55; S: 115/75

…at the 10:00
20/13 Cal Row or 17/11 Cal Bike or Run 100m (each)
30 OHS
*Switch rower/bike with another team

…at the 20:00
30 Lateral Burpee Bar Hops
20 Power Cleans

…at the 30:00
20 Lateral Burpee Bar Hops
30 Front Squats

*Lateral Burpee Bar Hops? Burpee in place, beside your bar, then hop over the bar and hop back to your starting position. In this manner, each partner stays on their own side of the bar.

OTM for 15min:
Min 1) 13/9 Cal Bike or 15/10 Cal Row
Min 2) L: 30; S: 60 Double Unders
Min 3) L: 10; S: 15 Sandbag Cleans – L: 60/30; S: 100/60

-rest 4min, then:

Run 400m or Row 500/400m or Bike 1000/800m
7 2-DB Man Makers – L: 20/10; S: 35/25
*Man Maker = pushup, row, row, squat clean thruster

Skillz Class
Clean & Jerk

Optional Run Programming
Run Max Distance for L: 20min; S: 30min
Rest 5min
Run 100m – fast
Rest 2min
Run 150m – fast
Rest 2min
Run 200m – fast
Rest 2min
Run 200m – fast
*For help tracking your distances when not running at the gym, download the Nike+ Run Club app from your device’s App Store. Create an account and then you can use the app to track your runs no matter where you complete them!

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