Today’s WOD consists of 4 rounds of 20 Russian kettlebell swings and 50 double unders. Try to challenge yourself on the jump rope portion of today’s workout. Consider picking a harder scaling option than usual and using today’s WOD to practice your patience and perseverance.
If you are an experienced athlete and feel capable, please perform the following WOD. Notice that the kettlebell swings are Russian, that is swung to eye level and also heavier than usual!
Experienced:
4 rounds for time:
20 Russian kettlebell swings (71lb, 53lb)
50 double unders
Beginners should pick a kettlebell weight that they can perform safely. Don’t worry about performing heavy swings; pick a weight that you can swing with good form. You can also substitute single unders or imaginary jump rope for the double unders. Choose the options that are right for you today!
Scaled 1:
4 rounds for time:
20 Russian kettlebell swings (20lb, 15lb)
30 single unders or 60 imaginary jump rope
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:
20 Russian kettlebell swings (53lb, 35lb)
25 double unders or 100 single unders
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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