Today’s WOD (workout of the day) consists of two parts. In the first part you will complete toes-to-bar and kettlebell swings. Then you will immediately move onto the second part which consists of mountain climbers and lunges. Push yourself to complete today’s workout as quickly as you can. It’s challenging, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
20-15-10:
Toes-to-bar
American kettlebell swings (53lb, 35lb)
*Directly into:
40-30-20:
Mountain climbers (each leg counts as 1 rep)
Alternating lunges
Beginners can modify today’s workout by substituting toes-to-rig for toes-to bar and Russian kettlebell swings for American kettlebell swings. The number of reps for each movement can be scaled as well. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20-15-10:
Toes-to-rig
Russian kettlebell swings (20lb, 15lb)
*Directly into:
30-20-10:
Mountain climbers (each leg counts as 1 rep)
Modified lunges
Perhaps something between the Rx 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:
20-15-10:
Hanging knees to chest
American kettlebell swings (35lb, 22lb)
*Directly into:
40-30-20:
Mountain climbers (each leg counts as 1 rep)
Alternating lunges
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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