Friday - 12/30/22
- Ellie
- Dec 26, 2022
- 2 min read
Tomorrow is New Year’s Eve, Community Fitness Club! Let’s celebrate it a day early with a chipper style WOD made up of 31 repetitions of 12 different movements. This workout is on the longer side, so feel free to set a time cap if your time today is limited. Good luck!
If you are an experienced athlete and feel capable, please perform the following WOD:
12/31
Experienced:
For time:
31 unbroken double unders
31 push-ups
31 wall balls (20lb, 14lb)
31 abmat sit-ups
31 ring rows
31 hang power cleans (95lb, 65lb)
31 air squats
31 leg raises
31 Russian kettlebell swings (71lb, 53lb)
31 push presses (95lb, 65lb)
31 flutter kicks (right leg + left leg counts as 1 rep)
31 kettlebell deadlifts (71lb, 53lb)
Beginners can modify the movements and the weights to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
31 single unders or imaginary jump rope
31 wall push-ups
31 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or sit-to-stands
31 anchored sit-ups
31 ring rows
31 dumbbell hang power cleans (8lb, 5lb)
31 air squats or sit-to-stands
31 leg raises with bent legs
31 Russian kettlebell swings (20lb, 15lb)
31 dumbbell push presses (8lb, 5lb)
31 flutter kicks (right leg + left leg counts as 1 rep)
31 kettlebell deadlifts (20lb, 15lb)
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:
31 unbroken single unders or broken double unders
31 kneeling push-ups
31 wall balls (14lb, 10lb)
31 abmat sit-ups
31 ring rows
31 hang power cleans (45lb, 35lb)
31 air squats
31 leg raises
31 Russian kettlebell swings (35lb, 22lb)
31 push presses (45lb, 35lb)
31 flutter kicks (right leg + left leg counts as 1 rep)
31 kettlebell deadlifts (35lb, 22lb)
Your score is the amount of time it takes you to complete today’s workout or the total number of reps you finished in your time cap. 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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