TGIF, Community Fitness Club! We will end the week with four rounds of 20/15 calories on the air bike, 15 box jumps, and 10 push presses. Be especially careful on the box jumps today. You’ve been working hard all week, and your legs are probably tired. Reduce the height of the box or switch to box step-ups if you need to. You’ll still get in a good workout. Let’s finish the week strong!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
20/15 calorie air bike
15 box jumps (24in., 20in.)
10 push presses (95lb, 65lb)
Beginners can scale the rep scheme and movements as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
15/10 calorie air bike
15 box jumps to a comfortable height
10 dumbbell push presses (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:
20/15 calorie air bike
15 box jumps to a comfortable height
10 push presses (65lb, 45lb)
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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