The Weekend WODs

Teams of 2
In 10min, complete:
100/70 Cal Bike or 120/80 Cal Row or Run 2000m (split as needed)
Max Clean & Jerk – L: 95/65; S: 155/105 – in remaining time
*For the runs, that’s 2 x 400m and 1 x 200m for each partner

-then, at 10:00:
50, 40, 30, 20, 10
KB SDLHP – L: 53/35; S: 70/53
Wallballs – L: 20/14; S: 30/20

-then, at 20:00
30 C2B (S: RMU/BMU)
60 HRPU or 30 HSPU (S: 60 HSPU)

OTM for 10min:
Odd: 15/10 Cal Row or 13/9 Cal Bike or Run 200m
Even: 10 Plate Ground to Overhead – L: 25/15; S: 35/25
*Do us a favor and don’t slam the plates to the ground at the end of each set, okthxbye! Scale the distance on the row/run/bike so you finish in at least 50sec.

-rest 3min, then:

OTM for 10min:
Odd: Run 200m or Row 250/200m or Bike 500/400m
Even: L: 7; S: 14 Burpees
*The first run/row/bike will basically take the entire minute, so you’ll dive straight into the burpees when you get back in the door. It’ll be very important to finish the burpees in under 30-40sec so you have a little bit of time to rest. Scale the reps accordingly.

-rest 3min, then:

OTM for 10min:
Odd: L: 7; S: 14 Wallballs
Even: L: 7; S: 14 Bar-on-Rig Pullups
*This is gonna pump the arms waaay more than you expect.

Skillz Class
Handstand Stuff

Run Programming
2 Rounds of the following:

4 Rounds
Run 400m
Rest 2min
4 Rounds
Run 200m
Rest 2min
*All runs at sustainable paces. 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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