4 minutes - kettlebell swings
1 minute - flutter kicks
4 minutes - L-pullups
1 minute - flutter kicks
4 minutes - walking lunge with weight plate held overhead
1 minute - flutter kicks
4 minutes - ball slams
1 minute - flutter kicks
Record total reps for all exercises.
KB Swings - men 55lb, women 36lb
lunges - men 35lb plate, women 25lb plate
L-pullup sub, modified pullups (band assisted or ring rows) plus knees to elbows, 10 reps each alternating for 4 minutes.
RESULTS:
Kate "Killer" Rawlings Games Training workout, from the main site.
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Cool down:
2 minutes - walking lunge with weight plate held overhead
1 minute - flutter kicks
2 minutes - ball slams
1 minute - flutter kicks
run 1.2 mile
1 comment:
Rick's WOD (at home)
kb swings (40#) 61
flutter L-R = 1 43
L pullups 18
flutter 41
walk lunge (30#) L-R = 1 32
flutter 44
ball slams 71
flutter 45
run 900m (around block) because Bingo said it was 900m!
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