Skill
5 rounds:
1:30 of calories
0:15 rest
1:30 of plank (standard) or rest (rx&sport)
0:15 rest

We’ll be getting more practice with multiple conditioning pieces within a single day as we approach the Hoedown on May 20th. Spots are almost gone, so sign up on the board by the water if you’re keen on participating!

Avoid hitting a max effort on your first round; although the rest interval is very generous if you aren’t doing the plank, 1:30 on the machine is long enough to completely drain you over 5 rounds if you pick too aggressive of a pace. You should be pushing hard, but with the fact that you’re doing another workout after this in mind.

Add up total calories.

Workout of the Day
AMRAP in 15 minutes:
15 kettlebell swings
12 box jumps
9 push ups

Pick a lighter kettlebell and settle into a comfortable pace. All three movements should be relatively balanced and sustainable today, so focus on a steady cadence and smooth transitions. Be aware of how your body is doing after the conditioning interval in the “skill” work, and don’t overdo it.

standard: 16/12 kg, 20/12 inches
rx: 24/16 kg, 24/20 inches
sport: 28/20 kg, 30/20 inches
metcon: 5×2:00 on, 1:00 off