WOD 5/28/19

Intermediate

Strength:

Complete the following every 90 seconds for 6 sets –

Rounds 1 – 2: 8 Kettlebell swings

Rounds 3 – 4: 6 Kettlebell swings

Rounds 5 – 6: 4 Kettlebell swings

Muscular Endurance:

4 Rounds –

5 Deadlifts @ 70%

6 Supinated ring assisted pull-ups

6 Dips

Metabolic Conditioning:

4 Rounds –

12 Plank jacks

16 Lunges (8 / side)

20 Sit-ups

100 Jump ropes

Beginner

Strength:

Complete the following every 90 seconds for 6 sets –

Rounds 1 – 2: 8 Kettlebell swings

Rounds 3 – 4: 6 Kettlebell swings

Rounds 5 – 6: 4 Kettlebell swings

Muscular Endurance:

4 Rounds –

6 Kettlebell deadlifts

6 Supinated inverted rows

6 Banded triceps extensions

Metabolic Conditioning:

4 Rounds –

6 Plank toe taps / side

10 Split squats (5 / side)

14

50 Jump ropes