The Weekend WODs

Saturday Open Gym Hours: 7a-9a & 12p-2p

Saturday
Teams of 2

AMRAP 10
3 Power Snatches – L: 75/55; Spl: 115/75; S: 135/95
L: 5 Jumping Pullups; Spl: 6; 10 Pullups

-rest 3min, then:

AMRAP 10
3 Hang Power Cleans – L: 105/65; Spl: 155/105; S: 185/135
L: 4/3; Spl: 7/5; S: 9/6 Cal Bike/Ski/Row

-rest 3min, then:

AMRAP 10
3 Deadlifts – L: 135/85; Spl: 185/125; S: 225/155
10 Wallballs – L: 20/14; Spl/S: 30/20

*Each section is *You go, I go* so you can not go until your partner finishes their set. Shooting for 30sec rounds.

Sunday
At 0:00:
Run 800m or Row/Ski 1000/800m or Bike 2200/1800m

At 5:00:
AMRAP 5
9 2-DB Floor Press – L: 25/15; Spl: 35/25; S: 50/35
12 AKBS – L: 35/24; Spl: 53/35; S: 70/53

At 10:00:
Row/Ski 1000/800m or Bike 2200/1800m or Run 800m

At 15:00:
AMRAP 5
3 2-DB Manmakers (Pushup, Row, Row, Squat Clean, Thruster)
6 1-DB Weighted Situp

At 20:00:
Bike 2200/1800m or Run 800m or Row/Ski 1000/800m

At 25:00:
AMRAP 5
9 2-DB Floor Press
12 AKBS

*Go hard on the cardio sections and beware of how nasty those Floor Press / AKBS amraps get.

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