BENCHMARK WOD: SERVICE CUP 2
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) (35/50 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Intermediate:
AMRAP 20:
16/20-cal row
50-foot farmers carry (20/35 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Beginner:
AMRAP 20:
8/10-cal row
Farmers carry (50 ft) (10/15 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Home Workout:
Complete as many rounds and reps as possible in 20 minutes of:
50-foot shuttle run
50-foot double farmers carry (35/50 lb)
– 25 feet out and 25 feet back, each 25-foot section counts as 1 rep
– add 50 feet to the farmers carry and shuttle run each round
Movement scaling options:
Row: Calories, machine substitution
DB farmers carry: Load, single-dumbbell farmer carry
Cool down:
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch