STRENGTH
Pistol, 3/leg x 5 sets, 20X1 Tempo
Notes: Add weight if possible (i.e. hold kettlebell in front rack)
WOD
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.
ANNOUNCEMENTS
RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!
Workout in the Park! August 17
Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!
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
WTD Pistols
64 cals
35# kbs