For today’s WOD (“Workout Of the Day”), you will perform a 20 calorie row, 20 dumbbell walking lunges, and 20 power cleans; then a 16 calorie row, 16 dumbbell walking lunges, and 16 power cleans; then a 12 calorie row, 12 dumbbell walking lunges, and 12 power cleans; then an 8 calorie row, 8 dumbbell walking lunges, and 8 power cleans; and finally a 4 calorie row, 4 dumbbell walking lunges, and 4 power cleans. Each round gets easier, so push hard and get it done!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 - 16 - 12 - 8 - 4 repetitions for time:
Calorie row
Dumbbell walking lunges (35lb, 25lb)
Hang power cleans (105lb, 75lb)
Beginners can scale the number of repetitions and modify the lunges and power cleans to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 - 12 - 10 - 8 - 6 repetitions for time:
Calorie row
Modified lunges
Dumbbell hang power cleans (12lb, 8lb)
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:
20 - 16 - 12 - 8 - 4 repetitions for time:
Calorie row
Dumbbell walking lunges (25lb, 15lb)
Hang power cleans (75lb, 55lb)
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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