TGIF, Community Fitness Club! We will end the week with kettlebell swings, wall balls, lunges, and Superman holds. Please notice that I am suggesting lighter weights for today’s WOD than usual. The goal is to test your stamina and get through each set as quickly as possible and with few to no breaks. Good luck!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
20 American kettlebell swings (35lb, 22lb)
15 wall balls (14lb, 10lb)
10 alternating lunges
5 Superman holds
Beginners can modify the number of repetitions and the weights in today’s WOD. Please perform Russian rather than American kettlebell swings. Also, lunges can be a very difficult movement for many beginners. Please modify this movement to your current fitness level. You do not have to bring your knee all the way to the ground if you do not feel comfortable doing so. You can also use a wall, the rig, or a chair for balance and support. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
12 Russian kettlebell swings (20lb, 15lb)
9 wall balls (14lb, 10lb)
6 alternating modified lunges
3 Superman holds
Perhaps something between the Rx 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:
4 rounds for time:
20 American kettlebell swings (22lb, 15lb)
15 wall balls (10lb, 10lb)
10 alternating lunges
5 Superman holds
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d 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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