The Weekend WODs

Saturday
Teams of 2
E7M35M
Round 1) 40/27 Cal Bike (or 48/32 Cal Row) + 100 AKBS – L: 53/35; S: 70/53
Round 2) 40/27 Cal Row (or 34/23 Cal Bike) + 100 T2B
Round 3) 40/27 Cal Bike (or 48/32 Cal Row) + 100 Deadlifts – L: 105/70; S: 155/105
Round 4) 40/27 Cal Row (or 34/23 Cal Bike) + 100 Burpees
Round 5) 40/27 Cal Bike (or 48/32 Cal Row) + Max Power Cleans
*Alternate rower/bike with another team. The first 4 should be treated as races, then the last round is the championship round. Who can get the most power cleans?!

Sunday
E2M10M
15/10 Cal Row or 13/9 Cal Bike
10 2-DB Deadlifts – L: 50/35; S: 70/50

-rest 3min, then:

E2M10M
15/10 Cal Row or 13/9 Cal Bike
10 2-DB Step Ups – 20/14″” Box
*Feel free to stack weights if we run out of small boxes

-rest 3min, then:

E2M10M
15/10 Cal Row or 13/9 Cal Bike
16 1-DB S2O
*Those S2O in the last round are gonna trickyyyyyy. Careful with the lockout, and please control the dumbbell down to your hip before dropping it (don’t let it go from the top). Feel free to share rower/bikes and start at any station.

Run Programming
Run 1000m – moderate
Rest 3min
Run 400m – fast
Rest 3min
Run 700m – moderate
Rest 3min
Run 300m – fast
Rest 3min
Run 600m – moderate
Rest 3min
Run 200m – fast

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