The Weekend WODs

Saturday Open Gym: 7:30a-9a & 12p-1p

Saturday
Teams of 2
AMRAP 12
Run 400m (200m each) or Row/Ski 500/400m or Bike 1100/900m
20 Hang Power Cleans – L: 75/55; Spl: 115/75; S: 135/85
Run 400m or Row/Ski/Bike
20 Hang Power Cleans – L: 95/65; Spl: 135/85; S: 155/105
Run 400m or Row/Ski/Bike
20 Hang Power Cleans – L: 115/75; Spl: 155/105; S: 185/125
Run 400m or Row/Ski/Bike
20 Hang Power Cleans – L: 135/85; Spl: 185/125; S: 205/145

-rest 3min, then:

In 20min, get as far as possible…
Row/Ski 4000m (250 or 500m intervals) or Bike 8000m (500m or 1k intervals)
+E2M:
10 2-DB Devil Press – L: 25/15; Spl: 35/25; S: 50/35
*Start with Devil Press

Sunday
E4M20M
20 1-DB Snatches – L: 25/15; Spl: 35/25; S: 50/35
10/7 Cal Bike/Row/Ski
10 2-DB Power Cleans
10/7 Cal Row/Ski/Bike
*Switch equipment with a partner. Add Cals if this is too easy for you.

-rest 3min, then:

AMRAP 10
10 1-DB Lateral Lunges
20 Hollow Hold Flutter Kicks (L+R=1)
30 Double Unders
*Every other round, do 10 1-DB Walking Lunges

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