The Weekend WODs

Saturday
Teams of 2
5 Rounds
50/35 Cal Row or 42/28 Cal Bike
40 Burpees
30/20 Cal Bike or 35/23 Cal Row
20 Snatches – L: 95/65; Spl: 115/80; S: 135/95
Rest 3min

R1) Power Snatch
R2) L: Front Squat; S: OHS
R3) Power Snatch
R4) L: Front Squat; S: OHS
R5) Power Snatch

*Cap = 35min. Talk with a nearby team to arrange switching bikes/rowers mid-workout. Also, you may change the weights for the OHS and the Snatch if you can’t do the same weight, but keeping the same weight on the bar is preferred.

Unloaded
2 Rounds
25/17 Cal Bike or 30/20 Cal Row or Run 400m
25 2-DB Burpee Clean & Jerk – L: 20/10; S: 35/25
-immediately into:
2 Rounds:
25/17 Cal Bike or 30/20 Cal Row or Run 400m
25 Wallballs
-immediately into:
2 Rounds
25 Burpees
25 2-DB Front Squat
*Cap = 30min. Try to switch your row/bike equipment with someone for the middle section.

Ambassador Bro/Broette Sesh
Handstand Stuff

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