The Weekend WODs

Saturday
Teams of 2
10 Rounds
15 Wallballs
9 Lateral Burpees Over Bar (S: HSPU)
3 Power Cleans – L: 155/105; S: 225/155
-then, immediately into:
50/33 Cal Bike or 60/40 Cal Row
50 Pullups
100 Pushups
150 Air Squats
50/33 Cal Bike or 60/40 Cal Row
-then, immediately into:
400m 1-KB Farmer’s Carry – 53/35 (S: 70/53 KB Overhead Carry)
100 RKBS
400m 1-KB Farmer’s Carry (S: Overhead Carry)
*Cap = 35min. Yea, that’s no typo about the KB Overhead Carry for Sport. Switch arms & partners as needed during that walk/jog.

Sunday
E5M25M
Run 400m or Row 500/400m or Bike 1000/800m
L: 25; S: 40 Double Unders
10 Sandbag Cleans – L: 60/30; S: 100/60; SS: 150/100

-rest 4min, then:

AMRAP 8
30 Russian Twists – 15/10 Plate
30 Abmat Situps
30 Russian Twists
30 Hanging Leg Raises (S: T2B)

Run Programming
Run 200m
Rest 2min
Run 200m
Rest 3min
Run 400m
Rest 4min
Run 1 Mile
*Use the first three runs as a warmup for the 1 mile run. Shoot for a PR.

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