240118

Saturday 01/20/2024
Program C
Every 8 Minutes for 24 Minutes
(3 Rounds Total)
0:00-4:00
36 Cal (M) / 26 Cal (W) Row
15 Toes to Bar
4:00-8:00
36 Cal (M) / 26 Cal (W) Row
30 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Score: Slowest Toe to Bar Round
Score: Slowest KB Swing Round
Goal: Toe to Bar Round: 2:30-3:30 KB Swing Round: 2:45-3:45

Scaled: Toes to Kettlebell, 53 lb. Kettlebell Swings
Slowest Toe to Bar Round 3 : 10 (approximate)
Slowest KB Swing Round 3 : 15 (approximate)
Row: 2,974m Total, 11:10.4, 1:52.7/500m

Warm-up 10 minute row: 2290m, 2:11.0/500m
Cool-down 10 minute row: 2350m, 2:07.6/500m