Join us TODAY for a FREE WOD!
Class times: 0530, 0630, 0845, 1200, 1730
Skill:
10 Single leg kettlebell crossovers (5/leg)
0:30 Rest
10 Glute bridges with a 0:20 pause at the last rep
0:30 Rest
4 Rounds for quality
Conditioning:
25/20 Calories ski
30 Push-ups
35 Kettlebell swings (53/35)
40 Wall-ball shots (20/14)@(10/9’)
40/32 Calories biked
35 Kettlebell sumo deadlift high pulls (53/35)*
30 Pull-ups
25/20 Calories rowed
For time
(20:00 cap)
*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlifts
Post results and experience to comments
Tested this WOD Thursday during Open Gym:
17:15 Rx
Pretty sure the bike took 16 of those 17 minutes.
Cap +14
35# KB
Banded PLU’s
18:12 Rx
Capped with 30 reps to go rx