It’s hump day, Community Fitness Club! Let’s get over the hump with a WOD (“Workout Of the Day”) consisting of 3 rounds of 50 kettlebell swings, 30 kettlebell deadlifts, and 6 wall walks. The number of repetitions for each movement is high in today’s workout. Please concentrate on each repetition of the exercise as you are doing it, and if something doesn’t feel right, please change to a more appropriate option. I promise, you’ll still get in a good workout even if you scale the WOD!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
50 American kettlebell swings (53lb, 35lb)
30 kettlebell deadlifts (53lb, 35lb)
6 wall walks
Beginning athletes can modify both the movements and the rep scheme in today’s workout. Russian kettlebell swings can be substituted for American kettlebell swings and inchworms can be done instead of wall walks. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
20 Russian kettlebell swings (20lb, 15lb)
10 kettlebell deadlifts (20lb, 15lb)
3 inchworms
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:
50 American kettlebell swings (35lb, 22lb)
30 kettlebell deadlifts (35lb, 22lb)
6 partial wall walks
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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