Happy Monday, Community Fitness Club! In today’s workout you will complete 12 rounds of 9 air squats, 6 burpees, and 3 power cleans. Please note that the power cleans are a bit heavier than usual today. Pick a weight that is challenging but that you can still move with good form. If your form deteriorates as the workout progresses, please drop down to a lighter weight. No workout is worth getting injured over!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 rounds for time:
9 air squats
6 burpees
3 power cleans (115lb, 85lb)
Beginners can modify the movements and reduce the total number of rounds in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
9 rounds for time:
9 air squats or sit-to-stands
6 elevated, no push-up burpees
3 dumbbell power cleans (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:
12 rounds for time:
9 air squats
6 step-back burpees
3 power cleans (75lb, 55lb)
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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