It’s Friday, Community Fitness Club! We will end the week with 2 rounds of 800 meters on the rower, 40 squat jumps, 20 deadlifts, and 10 handstand push-ups. Most of the movements in today’s WOD are safe to perform quickly, but please take your time working through the deadlifts, and pick an appropriate weight for you. Be smart, work hard, and then go enjoy your weekend! You’ve earned it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
2 rounds for time:
800 meter row
40 squat jumps
20 deadlifts (225lb, 155lb)
10 handstand push-ups
Beginners can substitute seated dumbbell presses for the handstand push-ups, kettlebell deadlifts for the barbell deadlifts, and air squats or sit-to-stands for the squat jumps. The rep scheme can also be adjusted. A beginner’s version of today’s workout could look like this:
Scaled 1:
2 rounds for time:
600 meter row
30 squat jumps, air squats, or sit-to-stands
15 kettlebell deadlifts (22lb, 15lb)
8 seated dumbbell 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:
2 rounds for time:
800 meter row
40 squat jumps
20 deadlifts (125lb, 95lb)
10 handstand kick-ups with controlled descent or box handstand push-ups
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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