PARTNER WOD:
5 rounds for time with a partner:
40 walking lunges
30 KB swings (35/53 lb)
20 KB goblet squats (35/53 lb)
10 single-DB devils presses (35/50 lb)
– Split work as desired.
Intended Stimulus: 15-23 Minutes
Intermediate:
5 rounds for time with a partner:
40 walking lunges
30 KB swings (26/35 lb)
20 KB goblet squats (26/35 lb)
10 single-DB devils presses (20/35 lb)
– Split work as desired.
Beginner:
5 rounds for time with a partner:
20 walking lunges
20 KB swings (18/26 lb)
20 goblet squats (18/26 lb)
10 single-DB devils presses (10/15 lb)
– Split work as desired.
Home Workout:
5 rounds for time with a partner:
40 walking lunges
30 kettlebell swings (35/53 lb)
20 kettlebell goblet squats (35/53 lb)
10 single-dumbbell devils presses (35/50 lb)
– Split work as desired.
Movement scaling options:
Walking lunges: Reps, low box step-ups
KB swings: Load, reps, range of motion
KB goblet squats: Load, reps, range of motion to a target, air squats
Single DB devils presses: Load, reps, burpee with no devils press
Cool down:
2 sets:
:45 couch stretch/leg