Today’s WOD will provide a great full body workout. You will perform 5 rounds of a 20 calorie row followed by 20 kettlebell swings. Push hard, and try to get it done quickly! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
20 calorie row
20 American kettlebell swings (53lb, 35lb)
Less experienced athletes can substitute Russian kettlebell swings for American kettlebell swings in today’s WOD. Also, feel free to reduce the number of repetitions performed each round. A scaled version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
15 calorie row
15 Russian kettlebell swings (20lb, 15lb)
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:
5 rounds for time:
20 calorie row
20 American kettlebell swings (35lb, 22lb)
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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