The Weekend WODs

Saturday Open Gym: 7:30a-9a & 2p-4p Only

Saturday
Teams of 2
In 35min, complete:
Row 2000/1600m or Bike 4400/3600m or Run 1600m (divide as you see fit)
100 L: 2-DB Push Jerks – 35/25; Spl/S: Push Jerks – L: 115/75; S: 135/85
L: 50; Spl: 75; S: 100 T2B
100 Burpees
Row 1000/800m or Bike 2200/1800m or Run 800m
75 Push Jerks
L: 40; S: 60; S: 75 T2B
75 Burpees
Row 500 meters
50 Push Jerks
L: 30; S: 40; S: 50 T2B
50 Burpees
*One person works at a time. Break it up however you like, just finish fast.

Sunday
In 15min, complete:
3 Rounds
20/15 Cal Bike or 25/18 Cal Row
20 1-DB Snatches – L: 25/15; Spl: 35/25; S: 50/35
10 DB-Weighted Situps – hug to your chest

-then, at 15:00
In 15min, complete:
100 Wallballs
+5 Burpees EMOM
*Start with Burpees

-then, at 30:00
OTM for 8min
Even: 1min of Plank – front or side
Odd: 45sec Max Ab movement of Coach’s choice. Something different every round.

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