Blast from the past.
Saturday WOD is at 830am – SPIN is at 7am (reserve a bike)
Teams of 3
“Carry Your Weight”
Teams of 3 — 30-Minute AMRAP
Athlete A
200m run
Athlete B
Farmer Carry
Athlete C
Completes rounds of:
- 10 wall balls
- 8 box step-overs
- 6 burpees
Rotation
The runner controls the clock.
When Athlete A returns:
A → Farmer Carry
B → Wall Ball Station
C → Run
Continue rotating for 30 minutes.
Score
Total rounds + reps completed at the wall-ball station.
Farmer Carry Logistics
If space is tight, instead perform:
- Heavy DB farmer hold
If space allows:
- 50–100 ft shuttle carries
Teams of 3
“Carry Your Weight”
Teams of 3 — 30-Minute AMRAP
Athlete A
200m run
Athlete B
Farmer Carry
Athlete C
Completes rounds of:
- 10 wall balls
- 8 box step-overs
- 6 burpees
Rotation
The runner controls the clock.
When Athlete A returns:
A → Farmer Carry
B → Wall Ball Station
C → Run
Continue rotating for 30 minutes.
Score
Total rounds + reps completed at the wall-ball station.
Farmer Carry Logistics
If space is tight, instead perform:
- Heavy DB farmer hold
If space allows:
- 50–100 ft shuttle carries
Teams of 3
“Carry Your Weight”
Teams of 3 — 30-Minute AMRAP
Athlete A
200m run
Athlete B
Farmer Carry
Athlete C
Completes rounds of:
- 10 wall balls
- 8 box step-overs
- 6 burpees
Rotation
The runner controls the clock.
When Athlete A returns:
A → Farmer Carry
B → Wall Ball Station
C → Run
Continue rotating for 30 minutes.
Score
Total rounds + reps completed at the wall-ball station.
Farmer Carry Logistics
If space is tight, instead perform:
- Heavy DB farmer hold
If space allows:
- 50–100 ft shuttle carries