Happy Monday, Community Fitness Club! Today’s WOD ("Workout Of the Day") contains rowing, Russian kettlebell swings, and wall walks. Wall walks will build your strength, balance, and coordination, while rowing and kettlebell swings are great full-body exercises that will increase your muscular endurance. Try to keep a steady pace throughout today’s workout. Attempt to row the last round at a similar speed as your first round, and complete the kettlebell swings in as few sets as possible.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
400 meter row
40 Russian kettlebell swings (71lb, 53lb)
4 wall walks
Beginners can substitute inchworms for wall walks and use a lighter kettlebell for today’s workout. Also, if the full workout is overwhelming, feel free to shorten it to make it seem more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
400 meter row
40 Russian kettlebell swings (20lb, 15lb)
4 inchworms
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:
400 meter row
40 Russian kettlebell swings (53lb, 35lb)
4 partial wall walks or 8 inchworm push-ups
Your score is the total 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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