The Weekend WODs

Saturday Open Gym: 7a-9a and 12p-2:30p

Saturday
Teams of 2
AMRAP 7
10, 20, 30, 40, etc…
Power Snatch – L: 45/35; Spl: 75/55; S: 95/65
Cal Bike or Row
*Add L: 10/5; Spl/S: 20/10 every 10 reps

-rest 2min, then:

AMRAP 7
10, 20, 30, 40, etc…
Hang Power Cleans – L: 75/55; Spl: 115/75; S: 135/95
Cal Bike or Row
*Add L: 10/5; Spl/S: 20/10 every 10 reps

-rest 4min, then:

In 15min, complete:
42, 30, 18
Deadlifts – L: 155/105; Spl: 195/125; S: 225/155
Cal Bike or Row
AMRAP in remaining time.. (solo)
10 T2B
10 1-DB Russian Twists – L: 25/15; Spl: 35/25; S: 50/35
*Just the very last AMRAP is Solo. You still do the bike/row and deadlifts with your partner.

Sunday
AMRAP 15
5, 10, 15, 20, etc…
Cal Row or Bike
Wallball Slams
Glute Bridge Situps
Wallballs

-rest 4min, then:

AMRAP 15
10 2-DB Floor Press – L: 25/15; Spl: 35/25; S: 50/35
Run 200m or Row 250/200m or Bike 600/400m
10 Barbell-on-Rig Pullups or Pullups
50 Double Unders
5 Sandbag/Dball Cleans – L: 60/30; Spl: 100/60; S: 150/100

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