Friday March 5th
WORKOUT GOALS
1.) No more than two sets on the KB swings at any point.
2.) Fast pace runs/row/bike.
RX
5 ROUNDS FOR TIME
200m Run
20 Double Unders
20 Russian KB Swings (70/53#)
Level 2
5 ROUNDS FOR TIME
200m Run
20 Double Unders
20 Russian KB Swings (53/35#)
Level 1
5 ROUNDS FOR TIME
200m Run
40 Single Unders or 20 Double Taps
20 Russian KB Swings (35/26#)
Alternatives
250m/200m Row or 600/500m Bike
Stretching
2 SETS
:30 Standing Quad Stretch / Side
1:00 Rocking Calf Stretch / Side
10 Samson Stretches
Accessory
3 SETS
15 Strict KB Upright Rows
30 Banded Hamstring Curls
Notes
10:00-16:00 goal. We are asking you to push the pace. Avoid starting out slow. We want to push a little faster than we would normally do in a metcon. The KB swings should be moderate for the range of motion. They should be done in 2 sets or less. We will try to avoid scaling to single unders today. There are two options: double taps or attempts. The run should be a distance that you can complete in no more than 1:15 in all 5 rounds.
