Skip to main content
WOD

Sunday Service

By June 12, 2022No Comments

The MVMT LAB – MVMTGPP

Warm-up

Row Off Warm up (No Measure)

Partner Up!

4rds

Each partner rows 100m and must stop rowing between 75-80m mark. Price is Right rules. If both partners go over both have to do 2x wall balls. The normal penalty for losing your partner row off is 10 Wall Balls 20/14. If both partners tie, nobody does wall balls. If both partners hit 100m the coach has to do 20 Wall Balls

Bodyweight Pump

4 Rounds

10 Barbell Strict Press @ moderate weight

10 (each side) Standing Single Arm DB Press @ moderate weight

15 GHD Hip Extension

7 DB Box Step-Ups (each side) @ moderate weight

14 Band Pull Through @ heavy weight band

-Rest 3 min b/t round-

Conditioning

Metcon (AMRAP – Reps)

20 min AMRAP

For Rounds AND Distance:

P1: 200m Run

10 Dumbbell Box Step Ups (50s/35s)(24/20)

6 Devils Press (50s/35s)

P2: Accumulating max meters on rower

*Partners switch each round

*Do not reset the rower when switching

*Run consists of 4 reps (50m = 1 rep)

Fit

20 min AMRAP

For Rounds AND Distance:

P1: 200m Run

10 Dumbbell Box Step Ups (35s/25s)(20/16)

6 Devils Press (35s/25s)

P2: Accumulating max meters on Rower

Lifestyle

20 min AMRAP

For Rounds AND Distance:

P1: 150m Run

10 Box Step Ups (24/20)

6 Double Dumbbell Ground to Overhead (light)

P2: Accumulating max meters on Rower

Next Post