The Weekend WODs

By May 17, 2019 WODs No Comments

Saturday Open Gym: 7:30a-9a & 12p-3:30p

Saturday
Teams of 2
AMRAP 10
5 L: 2-DB Thrusters – 25/15; Spl/S: Thrusters – L: 115/75; S: 135/95
10 Hanging Leg Raises; Spl/S: T2B
*You do a round, I do a round style. Consider adding weight after the 2nd round, just keep all 5 reps unbroken.

-rest 3min, then:

AMRAP 10
5 L: 2-DB Deadlifts – L: 50/35; Spl/S: Deadlifts – Spl: 185/125; S: 225/155
10 Pushups; Spl/S: HSPU
*You do a round, I do a round style. Consider adding weight after the 2nd round, just keep all 5 reps unbroken.

-rest 3min, then:

AMRAP 8
30 Wallballs – L: 20/14; Spl/S: 30/20
30 Wallball Slams
*Break it up however you like

Sunday
Run 400m or Row 500/400m or Bike 1100/900m
L: 60; Spl: 90; S: 120 Double Unders
Run 400m or Row 500/400m or Bike 1100/900m
L: 60; Spl: 90; S: 120 Air Squats
Run 400m or Row 500/400m or Bike 1100/900m
90 Abmat Situps
Run 400m or Row 500/400m or Bike 1100/900m
60 AKBS – L: 24/16; Spl: 35/24; S: 53/35
Run 400m or Row 500/400m or Bike 1100/900m
45 Box Step Overs (S: Jump Overs)
Run 400m or Row 500/400m or Bike 1100/900m
30 2-DB Burpee Deadlifts – L: 35/25; Spl: 50/35; S: 70/50
*Cap = 35min

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