Saturday April 29, 2023

“Find your fire.” -Anonymous 

Warm Up: 
3 sets:
20 jumping jacks
10 KB deadlifts
50-ft single-arm KB overhead carry/arm
10 KB bent over rows

Workout Prep:
2 sets:
5 KB swings
2 burpees
– Sprint!

WOD:
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (35/53 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.

Intermediate: 
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (35/53 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.

Beginner:
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (18/26 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.

HOME WOD: 
Equipment: 
10 rounds of 1:00 on and 1:00 off for reps:
8 DB swings
4 burpees
– Pick up a new minute where you left off the previous minute.
– Use one DB.

Bodyweight: 
10 rounds of 1:00 on and 1:00 off for reps:
8 weighted swings
4 burpees
– Pick up a new minute where you left off the previous minute.

Movement scaling options:
KB Swing: Load, range of motion, single-arm
Burpee: Step forward and back, elevated burpee

Limited equipment option:
10 rounds of 1:00 on – 1:00 off for reps:
8 reverse lunges
4 burpees
– Pick up a new minute where you left off the previous minute.

Post-Workout Skill Work: 
3 sets:
:45 GHD hip extensions
– Rest as needed between sets.