Happy 4th of July, Community Fitness Club! Let’s celebrate America’s Independence Day with a “1776” themed workout consisting of 4 rounds of 17 kettlebell swings, 7 burpees, and 6 handstand push-ups. This is a short one, so push hard, get it done, and then enjoy the rest of your holiday!
If you are an experienced athlete and feel capable, please perform the following WOD:
1776
Experienced:
4 rounds for time:
17 American kettlebell swings (53lb, 35lb)
7 burpees
6 handstand push-ups
Even on the 4th of July, beginners should perform Russian rather than American kettlebell swings. They are safer, and I want you feeling great for whatever celebration you’re taking part in today! Beginners can also modify the burpees and perform seated dumbbell presses rather than handstand push-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
17 Russian kettlebell swings (20lb, 15lb)
7 elevated, no push-up burpees
6 seated dumbbell presses (8lb, 5lb)
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:
4 rounds for time:
17 American kettlebell swings (35lb, 22lb)
7 step-back burpees
6 box handstand push-ups
Your score is the 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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