Feb. 15, 2022

“The Raven”

2 rounds, each round for time, of:

Run, 800 m

30 American Kettlebell Swings, 70/53 lbs

50 Wall Balls, 20/14 lbs

20 American Kettlebell Swings, 70/53 lbs

**Rest 5 mins between each round.

Time domain: 8-12 mins per round (20-25 mins total)

Time cap: 12:30 per round (30 mins total)

*Goal for this workout is to keep the run at 80-85% effort, before hitting a challenging set of kettlebell swings. These should be done in 2-3 sets before tackling the wall balls. Expectations here are to hit this in 2-3 sets as well, before finishing things off with a challenging unbroken set of kettlebell swings (or at most 2 sets) to finish this.

L2:

2 rounds, each round for time, of:

Run, 600 m

30 American Kettlebell Swings, 53/35 lbs

40 Wall Balls, 20/14 lbs

20 American Kettlebell Swings, 53/35 lbs

L1:

2 rounds, each round for time, of:

Run, 500 m

30 Russian Kettlebell Swings, 44/26 lbs

40 Wall Balls, 14/10 lbs

20 Russian Kettlebell Swings, 44/26 lbs