We will end the week with power cleans and toes-to-bar. In today's WOD, you will perform 12 power cleans and 12 toes-to-bar, then 8 power cleans and 8 toes-to-bar, and finally 4 power cleans and 4 toes-to-bar. You will then rest for two minutes before completing this sequence two more times. Try to keep the length of time it takes you to complete each round as consistent as possible today. That will probably mean being fairly conservative in your first round and pushing hard in your last round.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
12-8-4 reps:
Power cleans (95lb, 65lb)
Toes-to-bar
*Rest 2 minutes
Beginners can modify both the movements and the weights. Substitute dumbbell power cleans for barbell power cleans and toes-to-rig for toes-to-bar. 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)
Toes-to-rig
*Rest 2 minutes
It is also completely okay to do something in between the Rx 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)
Hanging knee lifts
*Rest 2 minutes
Your score is the amount of time it takes you to complete today’s workout, counting the two minute rest periods after the first and second rounds. 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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