I always feel bad when I give Denny a mess of a workout to write on the board. I will explain it here, and it should go on the board in CrossFit short hand so we don’t burn through dry erase markers.
I promise, this is much easier than it sounds – we made this up on the fly on a Saturday and it was a great burner.
Minute 1, do 6 Wall Ball Shots, then 2 Kettlebell Swings 53/35
Minute 2, do 6 Wall Ball Shots, then 4 Kettlebell Swings
Keep going up by 2s until, minute 10, when you will do 6 Wall Ball shots and 20 Kettlebell Swings.
If you complete all 20 KBS, rest 2 minutes, and start over with 6 WB and 1KBS. Go up each minute by 1 swing.
If you do not complete the required work in a given minute before the 10 minute mark, rest 2 minutes and start over with 6 WB and 1KB. Go up by 1 KBS each minute.
All of the required work will amount to 165 KBS and 120 Wall Ball Shots. Your score should reflect all the reps you completed, WB+KBS=Score.
Workout of the Day
OTM 10
6 Wallball Shots
Perform 2 Kettlebell Swings, adding 2 KBS every minute, with a max of 20
Rest 2 minutes
OTM 10
6 Wallball Shots
Perform 1 Kettlebell Swing, adding 1 KBS every minute, with a max of 10.
If you cannot complete the require work, rest 2 minutes and start over with 6 WB and 1 KBS, adding 1 every minute.