The Weekend WODs

Teams of 2
2 Rounds
Run 800m or Row 1000/800m or Bike 2000/1600m
Row 1000/800m or Run 800m or Bike 2000/1600m
-immediately into:
50 Power Clean + Lunge on Each Leg + Push Press – L: 105/70; S: 135/95
-immediately into:
2 Rounds
50 Burpee to Plate
50 T2B
*Try to run during the first piece, so you’re not having to switch equipment with another team.

OTM for 10min:
8 Hang KB Snatches – L: 35/24; S: 53/35 – 4l/4r
8 Wallball – L: 20/14; S: 30/20
*Both in the same minute


OTM for 10min:
Odd: 15/10 Cal Row or 13/9 Cal Bike
Even: 15 Box Step Overs (S: Jump Overs)


100 2-DB Push Press – L: 30/20; S: 50/35
*OTM, perform 5 Pullups. Cap = 10min.

Run Programming
Life: 15min; S: 25min Easy Pace Run
6 Rounds
7sec All Out Sprint
1min Rest
*Take additional rest b/t sprints if necessary

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