400m Run (75% effort)
Skills / Strength
Skills / Strength Rest Day
14:00 AMRAP (As Many Reps As Possible in 14 Minutes)
100 meter Kettlebell Waiter Run/Walk (Men: 55lb / Women: 35lb: Beginner 15lb)
*Run or Walk and switch arms as many times as needed.
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
15 Kettlebell Swings (Men: 55lb / Women: 35lb: Beginner 15lb)
Fitness Level Substitution: Russian Kettlebell Swings
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
Put 14 minutes on the clock. The waiter’s walk is the most difficult part of this WOD, so choose a weight for which you can manage the waiter’s walk. Try and lock-out your arm and externally rotate your shoulder, so your armpit is facing as far forward as possible. This will help create a stable shoulder joint to maximize efficiency and safety. You will do as many rounds as you can of a 100 meter waiters walk holding a kettlebell overhead, 10 push-ups, 15 kettlebell swings, and 20 sit-ups. Post the total number of rounds completed and then what your last rep completed.
Repeat the warm-up.
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