Thursday April 1st

“Wakefield”

WORKOUT GOALS

1.) Use a weight that you will need to set down during the farmer carry.
2.) 4+ rounds of the burpee and KB swing AMRAP each round.
3.) Practice a harder burpee standard.

RX
3 ROUNDS FOR REPS
On a 5:00 Clock:
200m KB Farmer Carry (53/35#)
In the remaining time, complete as
many rounds and reps as possible of:
5 Burpees
10 KB Swings (53/35#)
– Rest 2:00 between rounds
– Use a single KB for carries and swings

LEVEL 2
3 ROUNDS FOR REPS
On a 5:00 Clock:
200m KB Farmer Carry (35/26#)
In the remaining time, complete as many
rounds and reps as possible of:
5 Burpees
10 KB Swings (35/26#)
– Rest 2:00 between rounds

LEVEL 1
3 ROUNDS FOR REPS
On a 5:00 Clock:
200m KB Farmer Carry (26/18#)
In the remaining time, complete as
many rounds and reps as possible of:
5 Burpees
10 KB Swings (26/18#)
– Rest 2:00 between rounds

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Standing Hamstring Stretch / Side

Accessory

Rest, stretch, and recover

Notes

Goals: 180+ reps. 4 rounds of the burpee and KB swing AMRAP each round. Flow: Carry a single KB 200m. In the remaining time until the clock hits 5:00, perform as many rounds of 5 burpees and 10 KB swings as possible. Don’t over-scale the farmer carry. Use a weight that you will need to set down during the 200m carry. The burpee and the KB swing are simpler movements. Move fast on both movements, but hold yourself to a strict range of motion standard. Move as fast as you can while adhering to proper range of motion. Don’t decrease range of motion just to move faster.
Burpee: practice a full extension jump with arms straight and a clap overhead. Today, flexed hips and hands behind the head will not count. We want a true and honest burpee. KB Swings: Make sure to get both arms overhead with the KB pointing up as straight as possible.