Thursday Workout: Pistols and Row + KBS

Testing out the new shades

Testing out the new “XFIT CVL” shades

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)!

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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!

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

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

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

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