Today’s WOD (workout of the day) contains wall walks, rowing, and Russian kettlebell swings. Wall walks will build your strength, balance, and coordination, while rowing and kettlebell swings are great full-body exercises that will help 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. Happy Monday!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
400 meter row
40 Russian kettlebell swings (53lb, 35lb)
4 wall walks
300 meter row
30 Russian kettlebell swings
3 wall walks
200 meter row
20 Russian kettlebell swings
2 wall walks
100 meter row
10 Russian kettlebell swings
1 wall walk
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 or cap it to make it seem more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
400 meter row
40 Russian kettlebell swings (20lb, 15lb)
4 inchworms
300 meter row
30 Russian kettlebell swings
3 inchworms
200 meter row
20 Russian kettlebell swings
2 inchworms
100 meter row
10 Russian kettlebell swings
1 inchworm
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:
For time:
400 meter row
40 Russian kettlebell swings (35lb, 22lb)
4 partial or box wall walks
300 meter row
30 Russian kettlebell swings
3 partial or box wall walks
200 meter row
20 Russian kettlebell swings
2 partial or box wall walks
100 meter row
10 Russian kettlebell swings
1 partial or box wall walk
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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