17 February 2022

RX

Strength/Skill

2 Round

 1#
12 Z Press dual db 20/12,5
12 Dual db row
2#
24 Single db alt  hang snatch
24 Sit ups
3#
36 Dual db suitcase dl
36 Russian twist

Vo2

Workout

10 Devil press
10 Renegade row
10 DB sumo squat
10 ALT db snatches
10 Thrusters
10 KM spin

2 Rounds beat the first time set

RedZone 

Workout

Amrap 30

3 lap run
30 Russian twist w/ dumbbell
30 mountain climber
30 air squat
30 1 arm push press w/ dumbbell

Metcon

Workout

EMOM

1- 10 DL
2- 10 burpees f2b
3-12 qb swing
4- 15 air squats
5- 30 seconds plank