Wednesday, sept 21

"Limo Driver"

FT: 400 m, American Kettlebell Swings, and Wall Balls 

For time:

Run, 400 m

20 American Kettlebell Swings, 53/35 lbs

20 Wall Balls, 20/14 lbs

Run, 400 m

30 American Kettlebell Swings, 53/35 lbs

30 Wall Balls, 20/14 lbs

Run, 400 m

40 American Kettlebell Swings, 53/35 lbs

40 Wall Balls, 20/14 lbs

Run, 400 m

30 American Kettlebell Swings, 53/35 lbs

30 Wall Balls, 20/14 lbs

Run, 400 m

20 American Kettlebell Swings, 53/35 lbs

20 Wall Balls, 20/14 lbs

Run, 400 m

Athlete Instructions

Goal: 22-25 mins

Time cap: 30 mins

Notes

Today’s workout is a good challenge of picking a pace on the run and working bigger sets on the kettlebell swings and wall balls. The first round of 20 will feel relatively easy and pretty smooth, but once we hit the 30s you’ve already done 800 m of running and will be finishing off 50 reps on the kettlebell swings and wall balls, so be sure to pick a pace and strategically break the kettlebell swings and wall balls to minimize rest. Quick sets and rest is the way to go for the majority today, however our competitor athletes should challenge themselves to stay unbroken throughout.

L2: 10/20/30/20/10 KBS, WBS

L1: 10/20/30/20/10 KBS, WBS (35/18)