Monday, 13 December WOD

Warm-up

  • 2 Rounds
    • 400m Row
    • 0:30 Hollow Hold
    • 10 Single Arm KB Russian Swings (1 light kb to eye level 10 each arm)
    • 10 Squat Jumps
  • –then– after the 2 rounds Perform per arm:
    • 5 KB Russian Swings
    • 5 KB Russian Swings (with elbow bull)
    • 5 KB Snatches
    • 5 Burpees to touch
(with elbow bull?)

METCON:

  • Every 3 mins for 30 mins do:
    • 15/12 Row Calories
    • 10 Burpee-to-Touches
    • 10 Single Arm Kettlebell Snatches, 70/53 lbs

This is a challenging one, try to get between 45-60 secs of rest each round so scale the reps appropriately. You should feel in control of the first 5-6 rounds in order to manage in the 3:00.

Scaling Options: Scale to no more than 0:50 on the rower. If needed, reduce the number of burpees to 8 and pick a KB weight that is moderate but doable unbroken for 5 reps each arm. Scale the row cals before scaling the other numbers.

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