WOD

“Sorry to Interrupt”

METCON

5 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank

Weight: 70/53

MASTERS

5 Rounds
12/9 Cal Bike
15 Russian KB Swings
:60 Plank

Weight: 53/35

MOVE

5 Rounds
9/6 Cal Bike
15 Russian KB Swings
:60 Plank

Weight: 35/26

WOD GUIDANCE & GOALS
We LOVE a plank! Hold 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your butt and quads at the same time, to make the kb feel weightless. Your shoulders shouldn’t do any work. Choose a weight you can move for 15 reps unbroken every round. Then, hold a :60 plank. If you break, do not count the rest toward your plank time. Target 13-15 minutes.

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