It’s nearly the end of September, Community Fitness Club! To round out the month, we will perform 10 power cleans and 10 handstand push-ups, followed by 8 hang power cleans and 8 handstand push-ups. We will then rest for 2 minutes before completing 8 power cleans and 8 handstand push-ups, followed by 6 hang power cleans and 6 handstand push-ups. We will then rest another two minutes and will then perform 6 power cleans and 6 handstand push-ups, followed by 4 hang power cleans and 4 handstand push-ups. We will then rest another 2 minutes before performing our last round of 4 power cleans and 4 handstand push-ups, followed by 2 hang power cleans and 2 handstand push-ups. Try to really push for speed each round, and use the rest periods to recover.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
10 power cleans (95lb, 65lb)
10 handstand push-ups
8 hang power cleans (95lb, 65lb)
8 handstand push-ups
*Rest 2 minutes
8 power cleans (95lb, 65lb)
8 handstand push-ups
6 hang power cleans (95lb, 65lb)
6 handstand push-ups
*Rest 2 minutes
6 power cleans (95lb, 65lb)
6 handstand push-ups
4 hang power cleans (95lb, 65lb)
4 handstand push-ups
*Rest 2 minutes
4 power cleans (95lb, 65lb)
4 handstand push-ups
2 hang power cleans (95lb, 65lb)
2 handstand push-ups
Beginners can modify both the movements and the weights. Substitute dumbbell power cleans for barbell power cleans and seated dumbbell presses for handstand push-ups. A beginner version of today’s WOD could look like this:
Scaled 1:
For time:
10 dumbbell power cleans (10lb, 5lb)
10 seated dumbbell presses (5lb, 3lb)
8 dumbbell hang power cleans (10lb, 5lb)
8 seated dumbbell presses (5lb, 3lb)
*Rest 2 minutes
8 dumbbell power cleans (10lb, 5lb)
8 seated dumbbell presses (5lb, 3lb)
6 dumbbell hang power cleans (10lb, 5lb)
6 seated dumbbell presses (5lb, 3lb)
*Rest 2 minutes
6 dumbbell power cleans (10lb, 5lb)
6 seated dumbbell presses (5lb, 3lb)
4 dumbbell hang power cleans (10lb, 5lb)
4 seated dumbbell presses (5lb, 3lb)
*Rest 2 minutes
4 dumbbell power cleans (10lb, 5lb)
4 seated dumbbell presses (5lb, 3lb)
2 dumbbell hang power cleans (10lb, 5lb)
2 seated dumbbell presses (5lb, 3lb)
It is also completely okay to do something in between the experienced version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
10 power cleans (45lb, 35lb)
10 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
8 hang power cleans (45lb, 35lb)
8 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
*Rest 2 minutes
8 power cleans (45lb, 35lb)
8 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
6 hang power cleans (45lb, 35lb)
6 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
*Rest 2 minutes
6 power cleans (45lb, 35lb)
6 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
4 hang power cleans (45lb, 35lb)
4 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
*Rest 2 minutes
4 power cleans (45lb, 35lb)
4 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
2 hang power cleans (45lb, 35lb)
2 box handstand push-ups or seated dumbbell presses (20lb, 15lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. Include the rest times between rounds in your final score. If you would 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:
Comments