Skills / Strength

Skills / Strength Rest Day

WOD

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.

10 Push-ups

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

 20 AbMat Sit-ups

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.

Push-up

Kettlebell Swing

AbMat Sit-up

Repeat the warm-up.