Today, we will be performing four rounds of 25 Russian kettlebell swings, 20 box jumps. 15 wall balls, and 10 toes-to-bar. Remember, you can always personalize the workout to your current fitness level. You know your body best. Pick the scaling options and weights that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx). Notice that the prescribed kettlebell swings are Russian rather than American in today’s workout.
Rx:
4 rounds for time:
25 Russian kettlebell swings (53lb, 35lb)
20 box jumps (24in., 20in.)
15 wall balls (20lb, 14lb)
10 toes-to-bar
If you are new to this type of workout, please scale both the movements to your current fitness level. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
25 Russian kettlebell swings (20lb, 15lb)
20 box jumps to a comfortable height
15 wall balls (10lb, 10lb)
10 toes-to-rig
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:
25 Russian kettlebell swings (35lb, 22lb)
20 box jumps (20in., 20in.)
15 wall balls (14lb, 10lb)
10 hanging knee raises
Your score is the 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:
Comments