Today’s WOD (“Workout Of the Day”) consists of 3 rounds of 20 dumbbell walking lunges, 35 kettlebell swings, and a 500 meter row. Scale each movement in a way that makes sense for you today, and take breaks as needed. Just do your best, and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
20 dumbbell walking lunges (50lb, 35lb)
35 American kettlebell swings (53lb, 35lb)
500 meter row
Today’s workout can be modified in several ways. Modify the lunges to your current fitness level. You don’t have to bring your knee all the way to the ground, and you can use a wall, the rig, or a chair for balance and support. Russian kettlebell swings can be performed instead of American kettlebell swings, and the row can be shortened. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
12 modified lunges
20 Russian kettlebell swings (20lb, 15lb)
400 meter 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:
3 rounds for time:
20 dumbbell walking lunges (30lb, 20lb)
35 American kettlebell swings (35lb, 22lb)
500 meter row
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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