Today’s WOD (workout of the day) is deceptively difficult. It consists of 10 rounds of 10 wall balls and 10 kettlebell swings. This may sound easy, but you’ll definitely be feeling both movements by the second half of the workout! Be smart about the weights you pick today. Try to scale the WOD so that you are capable of completing it in fifteen minutes or less. Good luck!
The numbers in parentheses beside the movements are the suggested weights to use. The weights for males are listed first, and the weights for females are listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
10 wall balls (20lb, 14lb)
10 American kettlebell swings (53lb, 35lb)
Beginners should perform Russian rather than American kettlebell swings in today’s WOD, as they are safer and easier to perform. Reduce the weights for both movements, and consider reducing the number of rounds if 10 rounds seems too overwhelming to you. A beginner’s version of today’s WOD could look like this:
Scaled 1:
6 rounds for time:
10 wall balls (10lb, 10lb) or 10 dumbbell thrusters (5lb, 3lb)
10 Russian kettlebell swings (20lb, 15lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. If you usually perform lighter American kettlebell swings in your workouts, consider doing heavier Russian kettlebell swings instead today. Another variation of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
10 wall balls (14lb, 10lb)
10 American kettlebell swings (35lb, 22lb) or Russian kettlebell swings (53lb, 35lb)
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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