TGIF, Community Fitness Club! Let’s end the week with 4 rounds of 30 air squats, 20 calories on the rower, and 10 power cleans. By the end of the workout you will have completed 120 air squats, 80 calories on the rower, and 40 power cleans. That’s more than enough for a great, full-body workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
30 air squats
20 calorie row
10 power cleans (115lb, 75lb)
A beginner can scale the movements and the rep scheme in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
15 air squats or sit-to-stands
12 calorie row
8 dumbbell power cleans (8lb, 5lb)
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:
4 rounds for time:
25 air squats
16 calorie row
10 power cleans (75lb, 55lb)
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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