It’s hump day, Community Fitness Club. Let’s get over the hump with a workout consisting of 5 rounds of a 300 meter row, 20 kettlebell deadlifts, and 10 Russian kettlebell swings. Move fast, and get it done! It’s all downhill from here!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
300 meter row
20 kettlebell deadlifts (71lb, 53lb)
10 Russian kettlebell swings (71lb, 53lb)
Beginners can reduce both the total number of rounds and the weight of the kettlebell in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
300 meter row
20 kettlebell deadlifts (20lb, 15lb)
10 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:
300 meter row
20 kettlebell deadlifts (53lb, 35lb)
10 Russian kettlebell swings (53lb, 35lb)
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:
Commenti