Happy Monday, Community Fitness Club! We’re going to start the week with a simple workout of basic movements: push-ups, pull-ups, and air squats. Today, please focus on completing a full range of motion with each movement. For the push-ups, lower your chest all the way to the ground on the descent, and straighten your arms fully at the top. Make sure your chin goes over the bar each time on the pull-ups, and completely straighten your arms when you come down. For the air squats, try to squat past parallel, and open your hips completely at the top. For more information on how to perform and scale these movements, check out the links below.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
10 push-ups
10 pull-ups
40 air squats
Beginners can modify both the movements and the structure of today’s workout to make it feel more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
10 wall push-ups
20 air squats to plyo box
10 ring rows
20 air squats to plyo box
Perhaps something between the Rx 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:
3 rounds for time:
10 box push-ups
10 jumping pull-ups
40 air squats
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. 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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