Today’s WOD (“Workout Of the Day”) only has two movements, rowing and kettlebell swings, but it is guaranteed to provide a challenge! Pick a scaling option that is appropriate for you, and get after it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
50 calorie row
50 Russian kettlebell swings (71lb, 53lb)
50 calorie row
50 Russian kettlebell swings (71lb, 53lb)
50 calorie row
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:
For time:
25 calorie row
25 Russian kettlebell swings (20lb, 15lb)
25 calorie row
25 Russian kettlebell swings (20lb, 15lb)
25 calorie row
25 Russian kettlebell swings (20lb, 15lb)
25 calorie row
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:
40 calorie row
50 Russian kettlebell swings (53lb, 35lb)
40 calorie row
50 Russian kettlebell swings (53lb, 35lb)
40 calorie row
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:
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