Saturday October 9th

21.10.09

INTENDED STIMULUS

1.) Finish each 200m farmer carry with at least 2:30 to perform the AMRAP.
2.) Complete 3+ rounds (60 reps) of the AMRAP in every round.
3.) Use a DB weight that allows you to perform the farmer carry with only one drop or break.

RX

Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35/25#)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats
– Use two DBs

LEVEL 2

Every 5:00 For 3 Rounds:
200m DB Farmer Carry (30/20#)
AMRAP:
10 Push-ups
10 DB Squats
– Use two DBs

LEVEL 1

Every 5:00 For 3 Rounds:
200m DB Farmer Carry (25/15#)
AMRAP:
10 Scaled Push-ups
10 DB Squats
– Use two DBs

SKILL WORK

On a 8:00 Clock:
Practice Single-Arm DB Overhead Squats

STRETCHING

3 Sets
10 A-T-Y Drill
10 Wall Slide

WHITE BOARD BRIEF

Target Rounds/Reps | 3+ rounds (60 reps) in the AMRAP in each round.
• Today’s workout is a grippy one. Get prepared to pick up those DBs, keep them close, and become one
with them for the entire 15:00 workout.
• The weight of the DBs should be something you can complete the 200m farmer carry only having to drop
the DBs once. You should also be able to perform the DB squats unbroken with the same weight.
• With the deficit push-ups, you should choose an option that allows you complete the 10 reps in no more
than 3 sets.