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WOD

“Ketty” (Time)

“Ketty”

5 Rounds For Time:

400 Meter Run

30 Kettlebell Swings

30 Step Back Lunges

30 min Time Cap

Subs

500/400m Row or Bike 25/18

RX+-53/35#, Lunges w/ KB

RX-53/35#

50-59-35/26#

60+-26/18# 200m Run, Air Squats

Basics-3 Rounds, 200m run, 15 KBS, 15 Lunges
DESCRIPTION

This longer conditioning piece resembles the format of the benchmark workout “Kelly”

Since we are using a kettlebell instead of a wallball, we’ll call it “Ketty”

We expect this pacer workout to take around 18-25 minutes to complete

Cap this 5-rounder at 30 minutes

KETTLEBELL SWINGS

These swings finish all the way overhead

Choose a weight that allows you to clear this station in 1-2 sets

STEP BACK LUNGES

Alternate legs every rep for a total of 15 each leg

Athletes who want a little more out of this station can complete the lunges holding the kettlebell