Saturday, 24 April WOD

Warm-up: 10 minutes

  • 2 Rounds:
  • 100m Row
  • 10 Russian KB Swings
  • 100m Row
  • 5 Push Ups *Rounds 2 do American Swings and burpees instead of push ups

Partner WOD: For time: 5 rounds of:

  • Row, 250 m
  • 15 Kettlebell Swings, 53/35 lbs
  • — then —
  • 5 rounds of:
  • Row 250 m
  • 15 Burpees
  • Row Complete in teams of 2.
  • Alternate on the Ski with a partner, so partner 1 is on the ski partner 2 is on the KB swings, rotate once both partners are done with their movements, until 5 rounds (each) are completed.
  • Scaling Options: KB Weight should be moderate in order to keep them unbroken, if 15 burpees take you more than 2 minutes then scale it down to 12 or 10 as needed. Time Cap: 20 mins

Metcon II: AMRAP

  • Complete as many rounds as possible in 10 mins of:
  • 50 Double Unders
  • 15 Toes-to-bars

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