Today’s workout consists of 5 rounds of 20 dumbbell walking lunges, 10 power cleans, and 5 pull-ups. Pace yourself out there today, and be smart about the weights you pick for the lunges and the power cleans. You should be able to do the first couple of rounds of both movements unbroken.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
20 dumbbell overhead walking lunges (35lb, 25lb)
10 power cleans (95lb, 65lb)
5 pull-ups
Beginners can substitute modified lunges for walking lunges, dumbbell power cleans for power cleans with a barbell, and ring rows for pull-ups. The rep scheme for today’s workout can also be modified. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
16 modified lunges
8 dumbbell power cleans or dumbbell hang power cleans (8lb, 5lb)
4 ring rows
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:
5 rounds for time:
20 dumbbell walking lunges (25lb, 15lb)
10 power cleans (45lb, 35lb) or dumbbell power cleans (20lb, 15lb)
5 jumping pull-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 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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