Skill:
Every minute on the minute, for 10 minutes:
Minute 1: 8-10 Feet-elevated ring rows
Minute 2: 8-10 “Perfect” push-ups
For quality
Conditioning:
500m Row
25 GHD sit-ups
50-ft Single-arm kettlebell overhead lunges (53/35)
25 Pull-ups
50-ft Single-arm kettlebell overhead lunges (53/35)
25 Kettlebell swings (53/35)
50 High-lows
25 Kettlebell goblet squats (53/35)
500m Ski
For time
(20:00 cap)
†Levels:
- Intermediate/70+ Advanced: Same rep counts; (45/30) kettlebell
- Beginner/70+ Scaled: 400m row, 20 GHDs, 40-ft lunges, (35/25) kettlebell, 20 ring rows or banded pull-ups, 20 kettlebell swings, 40 high-lows, 20 goblet squats, 400m ski
Post results and experiences in the comments
20:11 rx cap
I felt very depleted today. If was my 5th straight day… high lows took me forever
On first part I did 8 reps
17:10 RX
GHD‘s and lunges unbroken.
Pull-ups 16,4,3,2
Kb swing 15,10
High lows sets of 10
Goblet squats 20,5
18:44 😩🥵 Beg
25 GHDs
15lb OH kb lunge
20 p/u
25 kb swings and goblet squats (25lb)
20:16 INT
Used 25# kb for the lunges and 30# for the rest.
Did banded pull ups with blue and green band.
Skill:
10/10
10/10
8/10
8/10
8/10
CWOD:
14:57 Rx
Those high-lows were killer!