“FARMER JOHN” WOD 9/30/24

“FARMER JOHN” WOD 9/30/24

WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility

WIN
SKILL:
3 Sets
20 Band Pull Aparts
10 Ring Rows w/ a 3 Sec. Negative
8e Bottoms Up KB Press
SKILL:
Deadlift
15-12-9
*(255/180) (225/155)
**Rest as needed between sets.
***Add 10 lbs. to whatever weight you chose last time.
WOD:
“FARMER JOHN”
6 Rounds
1K Assault Bike
100 Ft. Farmers Carry (70/53×2) (53/44×2)

FIT
SKILL:
3 Sets
20 Band Pull Aparts
10 Ring Rows w/ a 3 Sec. Negative
8e Bottoms Up KB Press
LIFT:
Sumo DL w/ KB
4 x 10
*Build
WOD:
“FARMER JOHN”
6 Rounds
1K Assault Bike
100 Ft. Farmers Carry (70/53×2) (53/44×2)

AT HOME
SKILL:
3 Sets
20 Band Pull Aparts
8e Alt. DB Press
LIFT:
Sumo DL w/ KB Or DB
4 x 10
*Build
WOD:
6 Rounds
400 M. Run
100 Ft. Farmers Carry
*Use what you got or carry an odd object 100 Ft.