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“Grog Bowl”

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GarageGymAthlete Benchmark WOD

1.0K 19
  • For Time
  • Buy-In: 1,200 meter Row
  • Then, wear a Weight Vest (20/14 lb) and complete:
  • 400 meter Single Plate-Pinch Carry (45/25 lb)
  • 20 Air Squat (every rest)
  • Then, remove the Weight Vest, and complete 10-9-8-7-6-5-4-3-2-1 reps of:
  • Single Kettlebell Deadlifts (70/53 lb)
  • 50 meter Farmer's Carry (70/53 lb)
  • Lateral Box Step-Ups (24/20 in, each side)
  • Then, wear a Weight Vest (20/14 lb) and complete:
  • 400 meter Single Plate-Pinch Carry (45/25 lb)
  • 20 Air Squat (every rest)
  • Cash-Out (no Weight Vest): 1,200 meter Row

With a running clock, as fast as possible perform the prescribed work. For the buy-in, athlete must complete the 1,200 meter Row. After that, wear a Weight Vest and Pinch Carry a Plate for 400 meters. Every rest from the Pinch Carry, perform 20 Air Squats. After the 400 meters, remove the Weight Vest and complete 10 Single Kettlebell Deadlifts, 50 Farmer’s Carry, and 10 Lateral Box Step-Ups on each side. Continue this pattern, decreasing the Deadlifts and Box Step-Ups by 1 rep. Then, wear the Weight Vest again and Pinch Carry a Plate for 400 meters. Every rest from the Pinch Carry, perform 20 Air Squats. After the 400 meters, remove the Weight Vest. To complete the workout, perform the cash-out of 1,200 meter Row.

Score is the time on the clock when the cash-out is completed.


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Background: This benchmark WOD from End of Three Fitness was posted to their @garagegymathlete Instagram channel and YouTube, as one of their “Meet Yourself Saturday” series of workouts: “We decided to kick the year off with a bang and welcome all of our new members to an epic Meet Yourself Saturday. Just know athletes all over will be joining. Also, scale accordingly.”

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