Weight Vest Wednesday – Farmer Strong Fitness

1600m Run
100 points total from the following movements
- 1 point: Double-Under
- 2 points: Sled Push Down/Back
- 3 points: Ring Dip or Kick-Up to Handstand
Divide Run distance and points as desired.

Derek Disbro / Weight Vest Wednesday, WODs / 0

December 16, 2020

Wednesday, Dec. 16, 2020

Weight Vest Wednesday

3 Rounds:

Lunge 100ft.
For each round choose a movement combination from the list below and perform a number of reps equal to the number of steps it took to cover the 100ft. Each combination can only be chosen once.
- Kettlebell Swings / Slam Ball
- Pull-Ups / Ring Dips
- Knees-to-Elbows / Hip Extensions
The athlete can start with either movement in the combination and will perform that movement until a significant pause or failure and then switch to the other movement. Continue this pattern until the prescribed number of reps is completed.

Derek Disbro / Weight Vest Wednesday, WODs / 0

December 9, 2020

Wednesday, Dec. 9, 2020

For Time:

100 Box Overs
100 Hip Extensions
100 Push-Ups

Movements may be done in any order and partitioned by athlete’s choice. However, the athlete must perform an equal amount of reps of each subsequent movement, before going back to the original movement or switching movements to establish a new target rep count.

For example, the athlete chooses to start at hip extensions and performs 25 before deciding to switch movements. She then perform 25 box overs extensions and 25 push-ups. At this point she has the option of going back to hip extensions or switching movements to establish a new target rep number.

Derek Disbro / Weight Vest Wednesday, WODs / 0