We will kick off the week with an AMRAP (As Many Reps As Possible) that will have you traveling back and forth across the gym. Today you will complete as many rounds of waiters carry, bear crawl, and farmers carry as you can in 14 minutes. I don’t expect you to break out a measuring stick to measure the distances, though. It is perfectly okay to approximate. (Eight large steps should equal approximately 25 feet.)
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
14 minute AMRAP:
25 foot waiters carry with right arm (50lb, 35lb)
25 foot waiters carry with left arm (50lb, 35lb)
50 foot bear crawl
100 foot farmers carry (50lb, 35lb)
Beginners can shorten some of the distances and use lighter dumbbells. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
25 foot waiters carry with right arm (8lb, 5lb)
25 foot waiters carry with left arm (8lb, 5lb)
25 foot bear crawl
100 foot farmers carry (15lb, 10lb)
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
14 minute AMRAP:
25 foot waiters carry with right arm (35lb, 25lb)
25 foot waiters carry with left arm (35lb, 25lb)
50 foot bear crawl
100 foot farmers carry (35lb, 25lb)
Your score is the total number of rounds you complete in today’s workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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