WOD:
AMRAP 14 with a partner:
Max KB swings (53/70 lb)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
Intermediate:
AMRAP 14 with a partner:
Max KB swings (35/53 lb)
– Every 2:00, including 0:00, both partners perform 4 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
Beginner:
AMRAP 14 with a partner:
Max KB swings (18/26 lb)
– Every 2:00, including 0:00, both partners perform 3 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
Home Workout:
AMRAP 14 with a partner:
Max alternating single-DB hang snatches (35/50 lb)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 feet out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
Movement scaling options:
KB swings: Load, range of motion
Shuttle runs: Reps, 5/6-calorie row or bike
Post-Workout Skill Work:
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.