TGIF, Community Fitness Club! In our last workout of the week, we will perform a buy-in of 20 hang power cleans, followed by a descending ladder of wall balls and box jumps, and then finish with a buy-out of another 20 hang power cleans. Today’s WOD should be fast-paced, so pick scaling options that allow you to keep moving throughout the workout with minimal breaks.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
20 hang power cleans (95lb, 65lb), then:
10-9-8-7-6-5-4-3-2-1:
Wall balls (20lb, 14lb)
Box jumps (24in., 20in.)
Then, 20 hang power cleans
Many beginners struggle with the movements in today’s WOD. That’s okay! You can substitute dumbbell hang power cleans for hang power cleans with a barbell, wall ball goblet squats or sit-to-stands for wall balls, and box step-ups for box jumps. Never feel bad about modifying a workout. Doing something is always better than doing nothing! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20 dumbbell hang power cleans (8lb, 5lb), then:
9-8-7-6-5-4-3-2-1:
Wall balls (10lb, 10lb) or wall ball goblet squats or sit-to-stands
Box jumps or box step-ups to a comfortable height
Then, 20 dumbbell hang power cleans
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:
For time:
20 hang power cleans (45lb, 35lb), then:
10-9-8-7-6-5-4-3-2-1:
Wall balls (14lb, 10lb)
Box jumps to a comfortable height
Then, 20 hang power cleans
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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