The Weekend WODs

Saturday
Teams of 2
OTM for 24min:

Min 1-6:
Odd: 20 Push Jerks – L: 95/65; S: 115/80; S: 135/95
Even: Max Reps of L: Partner Wallball Situps – 30/20; S: T2B
Min 7-12:
Odd: 20 SDLHP
Even: Max Cals Bike/Rower
Min 13-18:
Odd: 20 Push Jerks
Even: Max Reps of L: Partner Wallball Situps; S: T2B
Min 19-24:
Odd: 20 SDLHP
Even: Max Cals Bike/Rower

*This is 4 x AMRAP 6’s. Try to split the reps evenly and if you need to scale, go down by even numbers, like subtracting 2s.

Sunday
In 10min, complete:
5 Rounds
12/9 Cal Bike or 15/10 Cal Row
15 Wallballs

-rest 3min, then:

In 10min, complete:
5 Rounds
12 2-DB Lunges L: 30/20; S: 50/35
12 Pushup Plank Plate Pull-Thru – 15/10 (L+R=1)

-rest 3min, then:

In 10min, complete:
5 Rounds
L: 25; S: 50 Double unders
20 1-DB Russian Twists (L+R=1)

Ambassador Bro/Broette Sesh
Pullups, T2B, DU
*Last Ambassador Sesh for the season! Take advantage of it!

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