Pistol, 3/leg x 5 sets, 20X1 Tempo
Notes: Add weight if possible (i.e. hold kettlebell in front rack)
- Even Minutes: Row x 7-10 calories
- Odd Minutes: Russian KBS as heavy as possible (AHAP) x 15
- Even Minutes: Row x 10-15 calories
- Odd Minutes: Kettlebell Swing (53/35) x 15
Notes: Record # cals rowed each minute, and KB weight. Aim for unbroken set of KBS each round, so choose appropriate weight for the EMOM. Should aim for 20-30 seconds of rest/transition time each round.
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7 thoughts on “Thursday Workout: Pistols and Row + KBS”
12 calories, 53#
7 cal, 35#
I’m probably the worst pistoler in the gym, but I made up for it in the WOD.
72 cal / 70# KB
Used a band to help do the pistols.
WOD: 64 calories (10, 10, 10, 11, 11, 12), 35# kb
15 and 15
12 and 15, for 20 minutes