burpees, crossfit, kettlebell swings, rounds, Row, training, wod, workouts -

Tuesday 3.24.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Minute Lat Foam Roll

1 Minute Quad Foam Roll

50 Single Unders

5 Ring Dips

10 BB Deadlifts

10 Scap Push-ups 


Skill Work - Gymnastics

2 Rounds

3/3 Strict/Kipping HSPU

50 Foot Handstand Walk

:30 L-Sit

10 Pistols

2 Minutes Butterfly Practice

5 Strict Toes to Bar


WOD (Workout of the Day) 

"Studio 54"  

5 Rounds

16 1 Arm Kettlebell Swings 53/35 (alternate how you like)

500m Row

15 Burpees

 Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic 


  • Our goal for this workout is to target 12-18 Minutes
  • The swings and burpees should be done unbroken for all 5 rounds, just keep moving when doing the burpees and for the row, go at a fast pace around 1:54 or so.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - lowered weight