December 1, 2018

By November 30, 2018Workout of the Day

WOD

10 Rounds of 1.5 minute on 1.5 minute off

9 Pull-ups
12 Box Jumps 24/20 “
Max reps kettlebell swings 32/24 kg

Workout notes

Today’s workout is an interval style triplet with a 1:1 work:rest ratio.  You will have ten opportunities to complete nine pull-ups and then twelve box jumps prior to accumulating reps of kettlebell swings.  Your score will be the total number of swings you complete after ten rounds so grab a whiteboard and write down your score for each round so you can add them up at the end.  Scale the pull-ups to a standard that allows to complete all nine pull-ups and box jumps with able time to score some kettlebell swings in every round.  The total volume of pull-ups is on the higher end so scale to a strict movement if you feel a tear coming on.  If classes are large we will pair up and share pull-up spots and equipment so that one partner works while the other rests.

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