Today’s WOD (“Workout Of the Day”) consists of three movements: double unders, toes-to-bar, and dumbbell push presses. This workout is long and challenging, so please cap it at 30 minutes. That means if you haven’t finished the WOD after 30 minutes, stop anyway. You’ve done enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
50 double unders, 25 toes-to-bar, 25 dumbbell push presses (50lb, 35lb)
40 double unders, 20 toes-to-bar, 20 dumbbell push presses
30 double unders, 15 toes-to-bar, 15 dumbbell push presses
20 double unders, 10 toes-to-bar, 10 dumbbell push presses
10 double unders, 5 toes-to-bar, 5 dumbbell push presses
*30 minute time cap
The experienced version of today’s workout is not appropriate for beginners, but we can always scale the WODs to make them more doable. Make the changes that are appropriate for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
50 imaginary jump rope or 25 single unders, 15 toes-to-rig, 15 dumbbell push presses (8lb, 5lb)
40 imaginary jump rope or 20 single unders, 12 toes-to-rig, 12 dumbbell push presses
30 imaginary jump rope or 15 single unders, 9 toes-to-rig, 9 dumbbell push presses
20 imaginary jump rope or 10 single unders, 6 toes-to-rig, 6 dumbbell push presses
10 imaginary jump rope or 5 single unders, 3 toes-to-rig, 3 dumbbell push presses
*30 minute time cap
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:
100 single unders or 25 double unders, 25 hanging knee raises, 25 dumbbell push presses (30lb, 20lb)
80 single unders or 20 double unders, 20 hanging knee raises, 20 dumbbell push presses
60 single unders or 15 double unders, 15 hanging knee raises, 15 dumbbell push presses
40 single unders or 10 double unders, 10 hanging knee raises, 10 dumbbell push presses
20 single unders or 5 double unders, 5 hanging knee raises, 5 dumbbell push presses
*30 minute time cap
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 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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