The Weekend WODs

Saturday Open Gym: 7:30a-9:00a & 12:00p-5:00p

Saturday
“Blaze It”
Teams of 2

40/30 Cal Row or Bike
20 Power Snatches – L: 45/35; Spl: 75/55; S: 95/65
40/30 Cal Row or Bike
20 Power Snatches – L: 75/55; Spl: 105/75; S: 135/95

-rest 2min then Repeat three more times, as follows:

Round 1) Power Snatch
Round 2) Power Snatch Again + 20% on each set of 20s.
Round 3) Power Clean
Round 4) Power Clean Again + 20% on each set of 20s
*Cap = 35min. Stop at 35! It doesn’t mean you suck if you don’t finish. Just means we programmed a little too much. There’s a little bit of rest programmed in for today. If you do these right, you’re really going to need/want it. PLUS that’s the stimulus today. Try to stay within 1min of each round.

Sunday
2 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
L: 50; Spl: 75; S: 100 Double Unders
10 Burpees

-at 12:00:
100 AKBS – L: 35/24; Spl: 53/35; S: 70/53
*OTM perform 6 Lunges (Spl/S: KB Front Rack). Start with Lunges

-at 24:00
8 Rounds – 20sec On, 10sec Off
Plate Russian Twists – AHAP
-immediately into:
4 Rounds – 20sec On, 10sec Off
Hollow Hold Flutter Kicks
-immediately into:
4 Rounds – 20sec On, 10sec Off
Abmat Situps
-immediately into:
AMRAP 3
Max Dragon Flags

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