Team WOD (every Sat)

Team

Amrap 13

40/32 cal c2 bike

30 t2b

20 deadlifts 225/153

Rest 2-3

2 rds

300m farmers carry 70/53’s

600m sandbag run(both partners, can exchange bag whenever choose)

9 rope climbs

Team Saturday 

A. Amrap 13

27 hang power snatch 95/63

27 OHS

108 double unders

*modify ohs to FS where needed

**weight next

Rest 3/4 min

B. afap

1k run (100m shuttles alt)

75 pull-ups

2k run (alt 200’s)

50 c2b pull-ups

**teams modify pull-up #’s accordingly

Team Saturday

A. Max cal c2 bike in 10 minutes (damper 10 for all)

**one partner on bike, one partner must complete 5 hang squat cleans + 5 bar lateral burpees + 100m shuttle run – then partners will switch etc score = total calories

Rest 3 min

B. amrap 12

60 wall balls

20 partner synchro #’d abmat sit-ups (pass wb)

30 synchro goblet hold lunges 50/35

10 wall walks

Rest 3

C. 1 Mile SB run 80/60

^swap whenever you choose

Team Saturday

A. Power clean + hang squat clean + front Squat + push jerk + split jerk : to max in 10 minutes – following warmup

B. Amrap 10 alt 1:1

3 wall walks

6 clean & jerks 155/103

9 Bar lateral burpees

C. AMRAP 10

600m c2 bike

60 DU (each – 1 working at a time)

30 synchro hang db snatch 50/35

30 synchro air squats

Team Saturday

A. Running clock

3:30 min clock

400m run + max shoulder to overhead 205/133

Rest 2 min

5 min clock

600m run + max s to oh

Rest 2 min

6 :30 clock

800m run + max s to oh

Rest 3 min

7 min max row (alt every 300m)

Team Saturday

A. 4 rds

1k Row (alt every 250)
12 wall walks
600m Sandbag Run 80/60 (swap however you choose but both run)
30 synchro push-ups
100’ Walking Lunge 50/35’s (25’ sections)

Or 35 min CAP

Team Saturday

A. Amrap 6

12 deadlifts 165/113

9 hang power cleans

6 shoulder to OH

Rest 2 min

B. Amrap 6

25/20 cal c2 bike

25 bar lateral burpees

Rest 2 min

C. 12 min clock

2k row (alt every 250m) *9 min cap

Amrap wall walks

Team Saturday

A. Clean & Jerk to heavy single

*any variation

*16 min

B. AMRAP 16

40 cal c2 bike

30 hang squat cleans 155/105

20 bbjo 24/20

Team Saturday

Running clock

Min 0-10 amrap

Alt 1:1

5 bbjo 24/20

10 wall balls

@ 12 min

10 min to max power clean double

Rest 2

@24 min

Amrap 15

45 / 36 cal row

15 synchro goblet squats 70/53

15 synchro push-ups

30 partner synchro sit-ups (passing wall ball back forth)

Team Saturday

4 rds

60 cal row

50 wall balls

40 kb swings 70/53

30 c2b / Pull-ups

20 synchro db snatch 50/35

1k run (200’s x 5)