Flip The Script

Oct 8th, 2020

Category: Uncategorized

Flip The Script

KC

Indoors Primarily

Warm Up
2 Rounds
30s DB High Pull
30s DB Snatch
30s Rest

30s DB Goblet Squats
30s DB Goblet Squat Hold
30s Rest

30s Singles
30s Doubles
30s Rest

Mobility
Quad Rolling
Calf Rolling

Strength
E2MOM14
Box Squat
3 Reps

WOD
15:00 Cap
30 Dumbbell Snatches 50|35
40 Wall Balls
80 Double Unders

Rest 2 Minutes

Complete in Reverse Order-

80 Double Unders
40 Wall Balls
30 Dumbbell Snatches 50|35

*Two scores here – Time for Part 1 and Total Time

For any reps not completed within the 15:00 add one second to your total time

Level 2 -40|25, 40 Double Unders or 160 singles
Level 1 – 30|15, 80 singles
ADV – 80|55, 30|20lb mb, heavy rope

MOD WOD
In 15 Minutes-
30 Dumbbell Snatches 50|35
40 Empty Bar Thrusters 45|35
80 Double Unders

Rest 2 Minutes

Complete in Reverse Order-

80 Double Unders
40 Empty Bar Thrusters
30 Dumbbell Snatches 50|35

*Two scores here – Time for Part 1 and Total Time

For any reps not completed within the 15:00 add one second to your total time

Level 2 -40|25, 35|25lb barbell, 40 Double Unders or 160 singles
Level 1 – 30|15, 25|15lb barbell, 80 singles
ADV – 80|55, 65|45lb barbell, heavy rope