Welcome to October, Community Fitness Club! For the first workout of the new month, you will perform 12 power cleans and 12 handstand push-ups, then 8 power cleans and 8 handstand push-ups, then 4 power cleans and 4 handstand push-ups. You will then rest for two minutes before completing this sequence again, followed by another two minute rest and a final set of 12-8-4 power cleans and handstand push-ups. Try to keep your rounds as consistent as possible. That will probably mean being fairly conservative in your first round and pushing hard in your last round. Get through it, then have a great weekend!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
12-8-4 reps:
Power cleans (95lb, 65lb)
Handstand push-ups
*Rest 2 minutes between rounds
Beginners can modify both the movements and the weights. Substitute dumbbell power cleans for barbell power cleans and seated dumbbell presses for handstand push-ups. A beginner version of today’s WOD could look like this:
Scaled 1:
3 rounds for time:
12-8-4 reps of:
Dumbbell power cleans (10lb, 5lb)
Seated dumbbell presses (5lb, 3lb)
*Rest 2 minutes between rounds
It is also completely okay to do something in between the experienced version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
12-8-4 reps:
Power cleans (45lb, 35lb) or dumbbell power cleans (20lb, 15lb)
Box handstand push-ups, handstand kick-ups, or seated dumbbell presses (20lb, 15lb)
*Rest 2 minutes between rounds
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. Include the rest times between rounds in your final score. If you would 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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