Welcome to another beautiful autumn Monday, Community Fitness Club! Let’s kick off this week with 5 rounds of 6 handstand push-ups, 8 pull-ups, 10 power cleans, and 20 sit-ups.
Since the number of handstand push-ups performed each round is small, try to challenge yourself by performing a harder variation than normal. If you usually use an abmat to raise your head a little, try going flush to the floor today. If you usually perform box handstand push-ups kneeling on the box, try standing on the box today instead. In contrast, keep your power cleans relatively light today. Pick a weight that you can perform 10 repetitions unbroken throughout today’s workout. Make smart choices, and have fun out there today!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
6 handstand push-ups
8 pull-ups
10 power cleans (95lb, 65lb)
20 abmat sit-ups
Beginners can substitute seated dumbbell presses for the handstand push-ups. Try to go a little heavier with your dumbbell weight today though, if possible! Beginners can also perform ring rows instead of pull-ups, dumbbell power cleans instead of barbell power cleans, anchored or assisted sit-ups instead of abmat sit-ups, and can modify the rep scheme. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time
6 seated dumbbell presses (12lb, 8lb)
4 ring rows
10 dumbbell power cleans (12llb, 8lb)
4 ring rows
10 anchored or assisted sit-ups
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:
5 rounds for time:
6 box handstand push-ups
8 banded or jumping pull-ups or 4 pull-ups
10 power cleans (65lb, 45lb)
15 abmat sit-ups
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 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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