THURSDAY 11.1.18

For Time

Run 800 Meters
50 KB Swings
Run 400 Meters
30 KB Swings
Run 200 Meters
15 KB Swings

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: Go Faster

Score: Total Time

Goal: Under 15 Min.  If you think you need an RX+ version and this is too easy - your goal is to finish under 10 min.

PROGRAM C

For Time

Row 1000 Meters
or
Bike 60 Calories Men / 45 Calories Women

50 KB Swings

Row 500 Meters
or
Bike 30 Calories Men / 22 Calories Women

30 KB Swings

Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women

15 KB Swings

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: Go Faster

Score: Total Time

NOTES:

This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal.  Run hard and fight to keep swings as unbroken as possible.

It's great to put the barbells and other equipment away today and just get the blood moving.

You can use either a kettlebell or single dumbbell for the swings.

You will hold the weight with both hands at the waist.  Feet should be about shoulder width apart with the heels down.  Hinge forward at the hip but keep the chest lifted.  Allow the knees to bend slightly.  Arms stay long and straight. Pull the weight back between the legs.  Stand up hard and fast - popping the hips to make the kb or db weightless.  Keep the chest up and belly tight and guide the weight up overhead with the arms.

If you are new to swings - you will want to swing only to eye level.

Allow gravity to bring the weight back down.  Keep the heels down and chest lifted!

If you are unable to run for space or weather reasons - you may sub row or bike (Found in Program C) or break all of this up and do 5 Rounds of 50 double or single unders and 20 swings.