Two For Two

Jun 14th, 2020

Category: Uncategorized

Two For Two

Scott

Zoom Schedule Update – We are suspending Thursday-Sunday Zoom WODs moving forward. We plan to continuing to running Zoom classes Monday, Tuesday & Wednesday at Noon & 5pm.

Warm Up
2 Rounds
:30 work/:10 Rest and Rotate
-Moon To Sky
-Russian Swing
-Mountain Climbers *

*Slow with foot to the outside of the front hand

Accessory
3 Rounds
1:00 work:15s Rest Reset
KB Work- 10 Reps Each
SL Deadlift Right Side
SL Deadlift Left Side
Plank Drag
½ Turkish get-up right*
½ Turkish get-up Left*

*The ½ turkish get-up goes from the lying position to the seated upright position.

WOD
2 Rounds
20 Front Squats (155,105)
200m KB Carry
40 Kettlebell Swings (2,1.5)

Rest 2 Minutes

Level 3- 135,95
Level 2- 1.5,1, 115,75
Level 1- 1,0.75, 95,55

CTX – 11am
Rest 3 min btw AMRAPS

AMRAP 12
20/15 Cals Bike
8 SA DB STOH (es)
8 SL VUPS (es)

AMRAP 12
400m Run
4 SA DB Devils Press (es)
10 Plate Russian Twists (es)

AMRAP 12
500m Row
4 SA DB Squat (es)
10 OH Plate Sit Ups

Scale: 15/10 Cals Bike, 300m Run, 400m Row