Today’s WOD (“Workout Of the Day”) only has two movements, rowing and kettlebell swings, but it will be a challenge to complete! You will perform a 50 calorie row followed by 50 Russian kettlebell swings, then a 40 calorie row followed by 40 Russian kettlebell swings, then a 30 calorie row followed by 30 Russian kettlebell swings, then a 20 calorie row followed by 20 Russian kettlebell swings, then finally a 10 calorie row followed by 10 Russian kettlebell swings. Today’s workout is a long one. If you don’t feel up for the whole WOD, pick a scaling option that is appropriate for you, and do that instead! Some workout is better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
50-40-30-20-10 reps for time:
Calorie row
Russian kettlebell swings (71lb, 53lb)
Beginners can modify the rep scheme and also the weight of the kettlebell swings. You know your body best! Pick scaling options that are right for you today. One possible beginner’s version of today’s WOD might look like the following:
Scaled 1:
30-30-20-10 reps for time:
Calorie row
Russian kettlebell swings (20lb, 15lb)
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:
40-30-20-20-10 reps for time:
Calorie row
Russian kettlebell swings (53lb, 35lb)
Your score is the total amount of time it takes to complete the workout. 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:
Commentaires