Today’s WOD (workout of the day) has three parts. You will begin by completing a 20 calorie row. You will then perform four rounds of 5 push-ups, 10 hang power cleans, and 30 mountain climbers. Finally, the workout will end with another 20 calorie row. Today’s workout is challenging, especially if you move quickly with few breaks. Just do your best and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Buy in: 20 calorie row
Then 4 rounds:
5 push-ups
10 hang power cleans (95lb, 65lb)
30 mountain climbers
Buy out: 20 calorie row
Beginners can scale the movements and the number of repetitions to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy in: 10 calorie row
Then 4 rounds:
5 wall push-ups
10 dumbbell hang power cleans (5lb, 3lb)
20 mountain climbers
Buy out: 10 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:
For time:
Buy in: 15 calorie row
Then 4 rounds:
5 box or kneeling push-ups
10 hang power cleans (45lb, 35lb)
30 mountain climbers
Buy out: 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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