Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35

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One Response to Core Work then Squats, Kettlebell Swings, Burpees and Row

  1. pmeyer says:
    30/03/2022 at 14:15

    PM, 30.3.22: Used 80kg for Back Squats. Metcon (with up-downs instead of burpees) in 13:36 (4:54, 4.:4, 4:08).