Today’s WOD will test your grip while working your whole body. Please pick a weight that you can move quickly. If you need to break up any round into more than two sets, please change to a lighter weight.
The numbers in parentheses beside the movements are the suggested weights and box heights to use. The measurements for males are listed first, and the measurements for females are listed second.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
7 rounds for time:
10 dumbbell push presses (50lb, 35lb)
10 dumbbell box step-ups (50lb, 35lb) (24in., 20in.)
A beginner should scale the weights and the box heights. A beginner’s version of today’s WOD could look like this:
Scaled 1:
7 rounds for time:
10 dumbbell push presses (10lb, 5lb)
10 dumbbell box step-ups to comfortable height (10lb, 5lb)
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:
7 rounds for time:
10 dumbbell push presses (35lb, 20lb)
10 dumbbell box step-ups (35lb, 20lb) (24in., 20in.)
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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