It’s Friday the 13th, Community Fitness Club! Let’s mark the date with a special Friday the 13th WOD consisting of 13 rounds of 4 toes-to-bar, 3 power cleans, 2 burpee box jump overs, and 1 wall walk. Please note that the power cleans are heavier than usual today. Pick a weight that is challenging, but that you can still perform with good form. Good luck out there today!
If you are an experienced athlete and feel capable, please perform the following WOD:
Friday the 13th
Experienced:
13 rounds for time:
4 toes-to-bar
3 power cleans (135lb, 95lb)
2 burpee box jump overs (24in., 20in.)
1 wall walk
Beginners can modify the movements to make today’s WOD more doable. A beginner’s version of today’s WOD could look like this:
Scaled 1:
13 rounds for time:
4 toes-to-rig
3 dumbbell power cleans (12lb, 8lb)
2 elevated, no push-up burpees
2 box jumps to a comfortable height
1 inchworm
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
13 rounds for time:
4 hanging leg raises
3 power cleans (95lb, 65lb)
2 burpee box jump overs to a comfortable height
1 partial wall walk
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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