The Weekend WODs

By March 8, 2019 WODs No Comments

Saturday
Teams of 2

In 10min, complete:
5 Rounds
12 Snatches – L: 75/55; Spl: 115/75; S: 135/95
24 Wallballs – L: 20/14; Spl/S: 30/20

-then, at 10:00
AMRAP 8
Run/Bike/Row as far possible
*Intervals = 200m Run / 250/200m Row / 500/400m Bike

-then, at 18:00
42, 30, 18
Hang Power Cleans
Burpees (Spl/S: Over Bar)
Push Press (Spl: 1/2 Rep HSPU; S: HSPU)
*Cap = 35min (total). Finish early anywhere and you get rest. Go slow and you’re going to be wishing you went faster

(Bring-a-Friends: 1-DB Snatches, 2-DB Hang Power Cleans, and 2-DB Push Presses)

Sunday
2 Rounds

In 5min, complete:
Row 500/400m or Bike 1000/800m or Run 400m
25 RKBS – L: 53/35; Spl: 70/53; S: 88/70
Max Wallball Slams – 30/20

-rest 1min, then:

In 5min, complete:
Row 500/400m or Bike 1000/800m or Run 400m
20 Ring Rows or Barbell-on-Rig Pullups
Max Alt Pushups on the Wallball

-rest 1min, then:

In 5min, complete:
Row 500/400m or Bike 1000/800m or Run 400m
15 Burpees
Max Situps

Rest 2min before starting 2nd Round

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