Friday - 1/28/22
- Ellie
- Jan 23, 2022
- 2 min read
TGIF, Community Fitness Club! In our last workout of the week, we will perform a buy-in of 200 single unders followed by a descending ladder of wall balls and hang power cleans. We will then finish the workout with a buy-out of another 200 single unders. Please note that everyone is performing single unders today. Even if you can do double unders, it is good to practice your single unders every once in a while. 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:
200 single unders, then:
10-9-8-7-6-5-4-3-2-1:
Wall balls (20lb, 14lb)
Hang power cleans (95lb, 65lb)
Then, 200 single unders
Many beginners struggle with the movements in today’s WOD. That’s okay! You can substitute imaginary jump rope for single unders, wall ball goblet squats or sit-to-stands for wall balls, and dumbbell hang power cleans for hang power cleans with a barbell. Never feel bad about modifying a workout. No matter what you choose to do, you will still get in a great workout, and doing something is always better than doing nothing! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
150 imaginary jump rope or 50 single unders, then:
9-8-7-6-5-4-3-2-1:
Wall balls (10lb, 10lb) or wall ball goblet squats or sit-to-stands
Dumbbell hang power cleans (8lb, 5lb)
Then, 150 imaginary jump rope or 50 single unders
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:
150 single unders, then:
10-9-8-7-6-5-4-3-2-1:
Wall balls (14lb, 10lb)
Hang power cleans (45lb, 35lb)
Then, 150 single unders
Your score is the 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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