Two Minutes To Win It

Sep 12th, 2020

Category: Uncategorized

Two Minutes To Win It

Palermo

Complimentary PT Screening

Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on today from 7:20-9:40am. Sign up through our google sheet link  or email [email protected]

Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.

Indoors/Outdoors

Warm-up
5:00 Deck Of Cards
Hearts – Burps
Diamonds – Hollow Rocks
Spades – Plank Ups
Clubs – High Knees x 2

Face Cards = 10 Reps (for High Knees 20 Reps)

WOD – 40 min Cap
Every 2 Minutes Until you complete X amount of distance/reps:

  1. Run
  2. Handstand Push-ups
  3. Calorie Row
  4. Toes to Bar

RX- 1 mile Run
50 HSPUs
120/90 Calorie Row
75 Toes to Bar

Level 3- 1 mile
30 HSPUs,
100/75 Calorie Row
50 Toes to Bar

Level 2- 1200m Run
80/60 Push-ups,
80/60 Calorie Row
40 Toes to Bar

Level 1- 800m Run
60/40 Push-ups
60/50 Calorie Row
30 Toes to Bar

ADV- 1 mile Sandbag Run 4|3
50 Deficit Strict Handstand Push-ups (4|2 inch)
150|120 Cal Row
100 Toes to Bar

Athletes – Aim to allow for 15-30s rest for each 2 minute interval..

MOD WOD
Every 2 Minutes Until you complete X amount of distance/reps:

  1. Run
  2. Push-ups
  3. Calorie Row
  4. Sit-ups

RX- 1 mile Run,
150/120 Push-ups
100/80 Calorie Row
75 V-ups or 150 Sit-ups

Level 3- 1 mile Run
120/90 Push-ups,
100/80 Calorie Row
50 V-Ups or 100 Sit-ups

Level 2- 1200m Run
80/60 Push-ups,
80/60 Calorie Row
40 V-Ups or 80 Sit Ups

Level 1- 800m Run
60/40 Push-ups
60/50 Calorie Row
30 V-Ups or 60 Sit ups

Extra Work
EMOM12
Mins 1-3
3 Squat Cleans @ 70-75%
Mins 4-6
2 Squat Cleans @ 80-85%
Mins 7-12
1 Squat Clean @ 85-100+%