In today’s WOD, you will begin by performing 20 dumbbell push presses. You will then perform four rounds of 5 pull-ups, 10 push-ups, and 15 air squats. The workout will then end with 100 flutter kicks. Today’s workout is tough, especially if you move quickly with few breaks. Do your best!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
Buy in: 20 dumbbell push presses (50lb, 35lb)
Then 4 rounds:
5 pull-ups
10 push-ups
15 air squats
Buy out: 100 flutter kicks (each leg counts as 1 rep)
Beginners can scale the movements, the weights, and the number of rounds and 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: 20 dumbbell push presses (10lb, 5lb)
Then 3 rounds:
5 ring rows
10 wall push-ups
15 air squats to plyo box
Buy out: 60 flutter kicks (each leg counts as 1 rep)
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:
For time:
Buy in: 20 dumbbell push presses (35lb, 25lb)
Then 4 rounds:
5 jumping pull-ups
10 kneeling push-ups
15 air squats
Buy out: 100 flutter kicks (each leg counts as 1 rep)
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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