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.


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!

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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