Thursday Workout: Pistols and Row + KBS

Testing out the new shades
Testing out the new “XFIT CVL” shades


Pistol, 3/leg x 5 sets, 20X1 Tempo

Notes: Add weight if possible (i.e. hold kettlebell in front rack)


Level 1

EMOM 10:

  • Even Minutes: Row x 7-10 calories
  • Odd Minutes: Russian KBS as heavy as possible (AHAP) x 15

Level 2

EMOM 12:

  • 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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Workout in the Park!  August 17

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7 thoughts on “Thursday Workout: Pistols and Row + KBS

  1. 12 calories, 53#

  2. I’m probably the worst pistoler in the gym, but I made up for it in the WOD.
    72 cal / 70# KB

  3. Used a band to help do the pistols.
    WOD: 64 calories (10, 10, 10, 11, 11, 12), 35# kb

  4. 12 and 15, for 20 minutes

  5. WTD Pistols
    64 cals
    35# kbs

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