It’s Monday, Community Fitness Club! Let’s get the week off to a great start with 3 rounds of 30 kettlebell swings, 25 wall balls, 20 sit-ups, and 15/12 calories on the air bike. Push hard, and finish as quickly as you can today! It’s tough, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
30 American kettlebell swings (53lb, 35lb)
25 wall balls (20lb, 14lb)
20 abmat sit-ups
15/12 calorie air bike
Beginners can modify the rep scheme and scale the movements in today’s WOD. Russian kettlebell swings should be performed instead of American kettlebell swings, and anchored or assisted sit-ups can replace regular abmat sit-ups. Remember, if wall balls are still hard for you, just focus on doing the best you can. You don’t have to throw the ball really high or squat really low. Whatever you can do today is good enough! A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
20 Russian kettlebell swings (20lb, 15lb)
15 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or sit-to-stands
10 anchored or assisted sit-ups
10/8 calorie air bike
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:
3 rounds for time:
30 American kettlebell swings (35lb, 22lb)
25 wall balls (14lb, 10lb)
20 abmat sit-ups
12/10 calorie air bike
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 total amount of time it takes you to complete today’s WOD. 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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