“Sat·ur·day /ˈsadərˌdā,ˈsadərdē/”

Split reps evenly, one partner working at a time except during *20-10-5 which is synchro Single Dumbbell (55/35, 45/25) 2 Rounds, 35 min cap: 80 DB hang clean *20 double unders + 10 w.sit-ups +5 pushups 80 Db snatches *20-10-5 80 Db step ups *20-10-5 80 Db thrusters *20-10-5 80 Db pull throughs *20-10-5

“SATURDAY!!!!!”

Buy in: each partner 100 DUs, 150 SUs into; 20 min AMRAP P1 – 15 KBs – 55/35 10 Goblet squats 5  PC – 135/95, 95/65 P2 – Wall Balls 20/14 once 150 wall balls are completed it’s you go, I go for 15, 10, 5 reps above in time remaining ⁃2 min rest – 5 […]

“Happy Labor Day”

Each partner completes row before moving on. Wod: teams of 2 P1: 750 row P2: 20 step overs + 20 sit ups P1: 500M row P2: power snatch 75/55 P1: 400m row P2: burpee box jumps P1: 500m row P2: Power clean and power jerk 95/65 P1: 750m row P2: 20 step overs + 20 […]

“What a good ole’ timey Saturday mornin’” 26 minute AMRAP One round each partner: * Partner A runs 400M * Partner B does AMRAP Power Clean + Jerks until Partner A gets back (135/95) Switch One round each partner: * Partner A runs 400M * Partner B does AMRAP Back squats until Partner A returns […]

“Sebastian” Benefit WOD WOD 1-8 min AMRAP P1 5 Box jump 24/30 7 push press 95/65 9 Sit-ups P2: plank hold rest 2 min WOD 2: 8 min AMRAP P1 5 burpee tuck jump 7 pushups 9 Back squats P2: Hollow hold 2 min rest Wod 3 5 min max effort Bear Complex 95/65

”Apple-y ever after”

Split reps evenly with partner, one working at a time. * 5 Synchro Burpees after each movement 50 Box Dips 100 kb step ups 55/35 50 power cleans 95/65 100 kB swings 50 pike/strict hspu off box 100 sit-ups 50 Hand release pushup 100 goblet squat 50 push press 100 kB tap overs