Workout of the Day
Complete for time:
- 63 wall balls (20/14# to 10/9′)
- 45 push ups
- 27 KB swings (70/53#)
- 42 wall balls (20/14# to 10/9′)
- 30 push ups
- 18 KB swings (70/53#)
- 21 wall balls (20/14# t0 10/9′)
- 15 push ups
- 9 KB swings (70/53#)
Time Cap: 20 minutes
WOD Notes: This is a variation on a 21-15-9 rep scheme. The first round is 21×3 WB, 15×3 pu, and 9×3 KBS. The second round is 21-15-9 x 2. The KB weights are heavy today! For those who can safely swing overhead, the KBS should be American. If you scale to Russian, increase the reps to 45-30-15. Coaches’ Challenge: Can anyone go unbroken on wall balls and KB swings?
31Heroes Note: We tallied up the cash box and added another $333 to our team total! That puts us solidly in 3rd place and well over our $2000 goal. Thank you to everyone who contributed!
200 Burpees Note: We’re planning our annual “200 burpees for time” benchmark for Saturday, August 29. You don’t want to miss it! If weather looks good, we’ll move it outside and guests will be welcome!
This Post Has 3 Comments
200 burpees should be inside and chalk mandatory
Definitely INSIDE!!
Please dear God put it inside. I cannot imagine doing it on the broken gravel parking lot.