Team WOD (every Sat)

Team Saturday

Running clock

3 rds

1k run (broke up by 400/400/200)

21 kb swings (each) 70/53

12 t2b each

Into,

60 clean and jerks 135/93

120 wall balls

Team Saturday

A. Squat clean + Jerk + 3 thrusters + Jerk

To max in 16 ish minutes

B. for time

100 kb swings 70/53

1k run w/ KB as a team (hand off as needed)

50 synchro partner wall ball situps (passing wb)

50 synchro db hang snatch 50/35

250 double unders

Team Saturday!

10 wall walks

800m run (alt every 200m)

16 clean and jerks 185/113

32 alt WB sit-ups (passing 20/14 wb to partner)

10 wall walks

1k run (alt every 200m)

14 clean and jerks 205/123

48 alt alt WB sit-ups

10 wall walks

1200m run (alt every 200)

12 clean and jerks 225/143

64 alt wb sit-ups

TEAM

AMRAP 35
Row 1k (swap every 250m)
30 alt db split snatch 50/35
10 Wall Walks
20 Strict Pullups
100m shuttle Farmers Carry 70/53 (each hand) -50m one partner 50m other. One partner must walk down the 50m to return with their 50m

Team Saturday

5 rds

10 wall walks

1k row (swap every 250)

25 Hspu

100 double unders

*teams can modify hspu # or if no HSPU, 15 wall walks each rd

Team Fun

2 rds

112 wall balls

112 / 80 cal row

56 pistols / single leg box squats (below parallel)

56 db shoulder to overhead 50/35’s

28 alt box jumps 30/24

28 devils press

Team

A. 3 hang cleans + 3 jerks ; to max in 15 min

B. 2 rds

2000 / 1750m row (alt every 250m)

40 synchro push-up

125 double unders each (1 working at a time)

– can alt back and forth

40 synchro DB snatch 50/35

*25 min cap for within class

Team

150/120 c2 bike calories

75 bar lateral burpees

75 db box step overs

75 hang power snatch 95/63

75 front rack alt lunge

Team Saturday

A. Hang Power Clean – 4RM

In 13 min – warmup prior should be to 50%

B. Afap

2k / 1750m row (swap every 250)

5000m / 4250 c2 bike (swap every 500m)

100 kb swings 70/53

A. Afap

250 wall balls

150 cal row

50 synchro burpee plate hops