TGIF, Community Fitness Club! Since today is 7/7, let’s perform a workout with 7 rounds of 7 reps of dumbbell hang power cleans, dumbbell push presses, air squats, leg raises, deadlifts, half burpees, and kettlebell swings. Pick easier variations of the movements in today’s workout than you would normally perform. For example, use lighter weights than usual, or perform an easier variation such as a half burpee instead of a full burpee. The goal is to move quickly with very little rest. Once you are finished, go enjoy your weekend!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
7 rounds for time:
7 dumbbell hang power cleans (35lb, 25lb)
7 dumbbell push presses (35lb, 25lb)
7 air squats
7 leg raises
7 deadlifts (125lb, 95lb)
7 half burpees
7 American kettlebell swings (35lb, 22lb)
Beginners can scale the movements in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
7 rounds for time:
7 dumbbell hang power cleans (5lb, 3lb)
7 dumbbell push presses (5lb, 3lb)
7 sit-to-stands
7 leg raises with bent knees
7 kettlebell deadlifts (15lb, 10lb)
7 elevated, no push-up burpees
7 Russian kettlebell swings (15lb, 10lb)
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:
7 rounds for time:
7 dumbbell hang power cleans (25lb, 15lb)
7 dumbbell push presses (25lb, 15lb)
7 air squats
7 leg raises
7 deadlifts (95lb, 65lb)
7 half burpees
7 Russian kettlebell swings (35lb, 22lb)
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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