TGIF, Community Fitness Club! We will end the week with four rounds of 20 light deadlifts, 15 power cleans, 10 burpees, and 5 pull-ups. Push hard, and end the week on a high note! Also, remember to change your clocks this Sunday!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
20 deadlifts (115lb, 75lb)
15 power cleans (115lb, 75lb)
10 burpees
5 pull-ups
Beginners can modify the movements and the weights to make today’s workout more accessible. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
20 kettlebell deadlifts (20lb, 15lb)
15 dumbbell hang power cleans (10lb, 8lb)
10 elevated, no push-up burpees
5 ring rows
Perhaps something between the Rx 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:
20 deadlifts (75lb, 55lb)
15 power cleans (75lb, 55lb)
10 burpees
5 jumping pull-ups
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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