The Weekend WODs

Teams of 2
In 35min, complete:
4 Rounds
50/35 Cal Row or 45/30 Cal Bike
40 Burpees
30 Hang KB Snatch – L: 35/24; Spl: 53/35; S: 70/53
20 Power Snatch – L: 95/65; Spl: 135/85; S: 165/105
Rest 2min

Round 1) Power Snatch
Round 2) L: Front Squat; Spl/S: OHS
Round 3) Power Snatch
Round 4) L: Front Squat; Spl/S: OHS

*If you hit this right, you should really need that rest. If you can’t use the same weight for Snatch & OHS, then you can change it, but try to keep it the same. Completing this isn’t a given.

4 Rounds
Min 1) Max Wallballs
Min 2) Max KB SDLHP – L: 35/24; Spl: 53/35; S: 70/53
Min 3) 15/12 Cal Row/Bike
Min 4) Max KB Goblet Lunges
Min 5) Max AKBS
Min 6) Rest

*Recommend working for 45sec and using the last 15sec to transition between stations.

-rest 4min, then:
Teams of 2
In 10min, complete:
6 Rounds
20 Cal Bike or Row
30 Plate Overhead Situps – L: 15/10; Spl/S: Heavy as you can handle
*Hold the plate at your chest on the ground, then extend it overhead as you situp.

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