WOD

Sunday Service

By June 19, 2022 No Comments

The MVMT LAB – MVMTGPP

Warm-up

Kettle Bell Warm Up (No Measure)

3 rounds

8 Russian Swings

8 Goblet Squats

8 DeadLift

Weightlifting

For Quality:

2 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

7 Plank Walk Steps (each direction)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

*Rest 2:00 b/t sets

Conditioning

Metcon (Time)

(RX’d)

Teams of 2

5 rounds (each/1:1)

15/12 Bike Cals

250/200m Ski

3 Sandbag Squats (150/100)

15yd Sandbag Front Carry (150/100)

2 Sandbag Squats (150/100)

15yd Sandbag Front Carry (150/100)

1 Sandbag Squats (150/100)

*Partner 1 will complete an entire round, followed by partner two.

Fit

5 rounds (each/1:1)

10/8 Bike Cals

200/175m Ski

3 Sandbag Squats (100/70)

15yd Sandbag Front Carry (100/70)

2 Sandbag Squats (100/70)

15yd Sandbag Front Carry (100/70)

1 Sandbag Squats (100/70)

Lifestyle

5 rounds (each/1:1)

8/6 Bike Cals

175/150m Ski

10 Dumbbell Squats (moderate)

15yd Dumbbell Farmer Carry (moderate)

8 Dumbbell Squats (moderate)

15yd Dumbbell Farmer Carry (moderate)

6 Dumbbell Squats (moderate)

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