Lemon's Revenge II

Updated: Nov 4, 2019

Complete one of the following options-

Option 1: > 3 Months

Complete 2 Rounds for Time:

200 M Run*

200 M Run with R arm biceps curls 15/20

200 M Run

200 M Run with L arm biceps curls 15/20

200 M Run

200 M Run with R arm OH Press 15/20

200 M Run

200 M Run with L arm OH Press 15/20

200 M Run

200 M Run with Triceps Ext (Both Hands) 15/20


Option 2: < 3 Months

Complete 1 Round for Time:

200 M Run

200 M Run with R arm only biceps curls 15/20

200 M Run

200 M Run with L arm only biceps curls 15/20

200 M Run

200 M Run with R arm only OH Press 15/20

200 M Run

200 M Run with L arm only OH Press 15/20

200 M Run

200 M Run with Triceps Ext 15/20


Option 3: < 1 Month

Complete 1 Round

100 M Run

100 M Run with R arm only biceps curls 8/10

100 M Run

100 M Run with L arm only biceps curls 8/10

100 M Run

100 M Run with R arm only OH Press 8/10

100 M Run

100 M Run with L arm only OH Press 8/10

100 M Run

100 M Run with Triceps Ext 8/10


*Row Option

Complete 2 Rounds for Time:

400 M Row

25 R arm only biceps curls 15/20

400 M Row

25 L arm only biceps curls 15/20

400 M Row

25 R arm only OH Press 15/20

400 M Row

25 L arm only OH Press 15/20

400 M Row

25 OH Triceps Ext 15/20 (Both Hands)

Scale as needed based on how long you've consistently been attending classes


If we need to take a break from reps, we must stop our forward progress during the run. Complete as many reps as safely possible during each run.


Congratulations to Nathan Bradley, Corey Hatfield, and coach Danielle Many who all FLEW through the NYC Marathon Sunday! Incredible times!


Thank you to everyone who helped support FitOps on the Square Saturday! It was a cold morning but we had a blast! And we helped a lot of people!







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