It’s a brand new week, Community Fitness Club! Let’s kick the week off with 6 rounds of 5 pull-ups, 10 thrusters, and a 15 calorie row. If you are new to this type of workout, remember that you can always scale the workout to meet your current fitness level. Do your best, and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
6 rounds for time:
5 pull-ups
10 thrusters (75lb, 55lb)
15 calorie row
Beginners can substitute ring rows for the pull-ups and dumbbell thrusters for the barbell thrusters in today’s workout. If you’re not ready for dumbbell thrusters, air squats or sit-to-stands can be performed instead. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
5 ring rows
10 dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
15 calorie 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:
5 rounds for time:
5 jumping or banded pull-ups
10 thrusters (45lb, 35lb)
15 calorie 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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