It’s Friday, Community Fitness Club! We will end the week with four rounds of 5 handstand push-ups, 10 deadlifts, 15 squat jumps, and a 500 meter row. Most of the movements in today’s WOD can be performed quickly, but please take your time working through the deadlifts and pick an appropriate weight. Work hard, and then enjoy your weekend! You’ve earned it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
5 handstand push-ups
10 deadlifts (225lb, 155lb)
15 squat jumps
500 meter row
Beginners can substitute seated dumbbell presses for the handstand push-ups, kettlebell deadlifts for the deadlifts with a barbell, 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:
4 rounds for time:
4 seated dumbbell presses (8lb, 5lb)
8 kettlebell deadlifts (22lb, 15lb)
12 squat jumps, air squats, or sit-to-stands
400 meter row
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:
5 handstand kick-ups or box handstand push-ups
10 deadlifts (115lb, 85lb)
15 squat jumps
500 meter row
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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