WOD:
“Lava Plume”
For Time
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Score = Time
Farmers Carry: 2 x 50/35lb, 22.5/15kg Dumbbells or 2 x 53/35lb, 24/16kg Kettlebells
Level 2:
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Farmers Carry: 2 x 45/30lb, 20/15kg Dumbbells or 2 x 44/26lb, 20/12kg Kettlebells
Level 1:
5 Rounds:
400m Run or 300m Run
150m Farmers Carry
:45 Wall Sit
Farmers Carry: 2 x 25/15lb, 10/7kg Dumbbells or lightest available Kettlebells
Masters 55+:
6 Rounds:
400m Run
200m Farmers Carry
:45 Wall Sit
Farmers Carry: 2 x 35/25lb, 15/10kg Dumbbells or 2 x 35/26lb, 16/12kg Kettlebells
Competitor:
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Farmers Carry: 2 x 70/50lb, 32/22.5kg Dumbbells or 2 x 70/53lb, 32/24kg Kettlebells
Hotel Gym / Travel:
6 Rounds:
400m Run or 1:30 Cardio Choice
200ft (60m) Dumbbell Farmers Carry
1:00 Wall Sit
Dumbbells: 2×50/35lb, 22.5/15kg
Bad Weather Option:
For Time
6 Rounds:
12 Shuttle Runs (25/25ft, 15/15m)
200m Farmers Carry
1:00 Wall Sit
Score = Time