Wednesday, June 19, 2019

“Two Steppin”by DB

For Time:
-P1 RUN 200m -P2 11 KB Goblet Step-Ups
-P2 RUN 200m -P1 11 KB Goblet Step-Ups
-P1 Row 250m -P2 11 Cleans
-P2 Row 250m -P1 11 Cleans
-P1 RUN 200m -P2 11 Front Squats
-P2 RUN 200m -P1 11 Front Squats 
-P1 Row 250m -P2 11 KB Goblet Step-ups
-P2 Row 250m -P1 11 KB Goblet Step-Ups
-P1 RUN 200m -P2 11 KBS
-P2 RUN 200m -P1 11 KBS
-P1 Row 250m -P2 11 S2O
-P2 Row 250m -P1 11 S2O
-P1 RUN 200m -P2 11 Back Squats
-P2 RUN 200m -P1 11 Back Squats

-P1 Row 250m -P2 11 KB Goblet Step-Ups
-P2 Row 250m -P1 11 KB Goblet Step-Ups

**Athlete must slap hands to switch**
Barbell Wts=135/95 RX+155/105 MRX115/75 
Goblet Box Step Ups = 24/20″ MRX 20/18 
KBs = 55/35# RX+ 70/55# MRX 45/25#


19 thoughts on “Wednesday, June 19, 2019”

  1. At home wod
    10Mins on Assault bike Cals=112cals
    Then 5 rounds with 1min rest between rounds
    10cals AB
    10 parallete pushups 10 situps 10 squats
    Time=11:39 including rest

  2. Jeremy Fullingim

    Teamed up with Melanie:)
    We did as written except did 0.5 km assault bike in place of 200 m run. Both of did rx weights
    Finished at 19:40

  3. WOD w/Chrissy
    RX+ for me, replacing 0.5k bike for all runs
    MRx for Chrissy, same 0.5k bike for runs and 18” step ups w/15# DB – 35# KB for swings
    20:44

  4. AM @Bixby
    Pause Power Pull
    3@155-2×3@185-3×3@225
    Speed Chain Bench (fast down fast up)
    2×3@155-4×3@175
    Drop push ups 6×4
    PM @CFJ
    WOD rx w/ Branson 16:52

  5. Three steppin’ With Kent and Dan
    Kent: rx’d
    Dan: mod step up #
    Me: bike/row, unweighted step-ups on my broken leg only to work my quad, 25# DB Snatches for squats, DB for Cleans & S2O, 35# KBS
    Team time 20:19
    Thanks for teaming guys!!

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