WOD: Killer Circuit

Warmup

stretching, joint mobility

Workout

5 rounds, 1 min work, 45 sec rest

-side step-ups

-cross over pushups

-swings

-throw, chase, repeat

-renegade rows

Results

This was much tougher than I thought it'd be! I used 16s for the first 2 rounds of step-ups and 12s for the last 3.

For the cross-over pushsups, I managed to last the entire minute the first 2 rounds. The last 3 rounds, I got about 10 pushups in before I had to switch to the plank walk ups

For the swings, I used a 20kg bell and did either alternating or 1-arm swings (switching arms after 10). And for the renegade rows, I used a 12kg bell for each around.

The last exercise consisted of throwing a 20lb medicine ball, running after it, throwing it back the other way and repeating. You could throw it any way you chose - from the chest, underhand, from the side, over your head like a keg throw, etc. It sucked a lot :)

Not a bad way to get Saturday started at all!