It’s Monday, Community Fitness Club! We will kick off the week with 10 rounds of 250/200 meters of rowing (250 meters for men, 200 meters for women), 7 deadlifts, and 30 double unders. Be thoughtful when picking your scaling options today. The deadlifts should be on the lighter side. Pick a weight that you can complete in no more than 2 sets throughout the whole 7 rounds. You should also be able to move through your double unders quickly. This might mean substituting single unders or completing fewer repetitions of double unders each round. Do what works for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 rounds for time:
250/200 meter row
7 deadlifts (185lb, 125lb)
30 double unders
Beginners can substitute kettlebell deadlifts for deadlifts with a barbell and imaginary jump rope or single unders for double unders. If you’ve been working on your jump rope skills, today is a great opportunity to practice. Pick a number of repetitions that feels doable for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
8 rounds for time:
250/200 meter row
7 kettlebell deadlifts (20lb, 15lb)
30 imaginary jump rope or 15 single unders
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:
10 rounds for time:
250/200 meter row
7 deadlifts (125lb, 95lb)
60 single unders or 15 double unders
Your score is the total amount of time it takes you to complete today’s workout. 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:
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