The Weekend WODs

By July 5, 2019 WODs No Comments

Saturday Open Gym: 7:00a-9:00a

Saturday
Teams of 2

In 10min, complete:
5 Rounds
20 1-DB Hang Clean & Jerk – L: 35/25; Spl: 50/35; S: 70/50
L: 15; Spl: 25; S: 30 Pullups

-at 10:00:
In 8min, complete:
Run 1 mile (200m intervals), Row 2000/1600m (250/200m intervals), or Bike 4400/3600m (600/400m intervals)
*or just get as far as possible

-at 18:00:
AMRAP 10
42, 30, 18
Deadlifts – L: 135/95; Spl: 205/135; S: 275/165
Burpees over Bar
1-DB Situps
*Hug to your chest, split reps b/t partners, and share the DB back-and-forth

*There’s no rest between sections today, so you gotta move fast to earn a break.

Sunday
AMRAP 35

25 Hanging Leg Raises; Spl/S: T2B
25 Wallballs
25 Cal Row/Bike/Ski
25 1-KB *Rack-However* Squat – L: 24/16; Spl: 35/24; S: 53/35
25 Double Unders
25 AKBS
25 Cal Bike/Ski/Row (switch equipment)
25 AKBS
25 Double Unders
25 1-KB *Rack-However* Squat
25 Cal Ski/Row/Bike (switch equipment)
25 Wallballs
25 Hanging Leg Raises; Spl/S: T2B

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