“171219-Class”

"Nickel and Dime" Class WOD

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  • “Nickel and Dime”
  • AMRAP 5:
  • 21-15-9
  • Kettlebell Swing (53/35)
  • Front Squat (115/80)
  • Calorie Schwinn Bike
  • Rest 5:00
  • AMRAP 5:
  • 21-15-9
  • Kettlebell Swing (53/35)
  • Front Squat (95/65)
  • Calorie Schwinn Bike

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Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. If on a Rower or an Assault Bike, complete 15-10-5 calories. Run two groups on opposite 5-minute intervals if short on machines.
Source: wodwell.com
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