WOD:
For time:
60 KB swings (35/53 lb)
25/30-cal bike
60 KB swings
Intended Stimulus: Sub 8:00
Intermediate:
For time:
60 KB swings (26/35 lb)
20/25-cal bike
60 KB swings
Beginner:
For time:
40 KB swings (18/26 lb)
15/20-cal bike
40 KB swings
Home Workout:
For time:
60 alternating single-arm DB hang snatches (35/50 lb)
75 walking lunges
60 alternating single-arm DB hang snatches (35/50 lb)
Movement scaling options:
KB swing: Load, reps, Russian kettlebell swings
Bike: Calories, substitutions
Post-Workout Skill Work:
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.