For today’s WOD (workout of the day), you will try to complete six rounds of ten power cleans and ten burpee box jump overs as quickly as possible. Please pick modifications that allow you to keep moving with as few breaks as possible. Pick a weight for the power cleans that you can move easily and well. I want you to work on endurance today rather than strength. As always, if your box jumps start to get shaky, lower your box or switch to box step-ups. You will still get in a good workout!
If you are comfortable working out and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
6 rounds for time:
10 power cleans (95lb, 65lb)
10 burpee box jump overs (24in., 20in.)
A beginner can reduce the total number of rounds and modify the movements in today’s WOD. Dumbbell hang power cleans can be performed instead of power cleans with a barbell, and a set of modified burpees followed by a set of box jump overs can replace the burpee box jump overs. A beginner’s version of today’s WOD might look like this:
Scaled 1:
5 rounds for time:
10 dumbbell hang power cleans (8lb, 5lb)
10 elevated, no push-up burpees
10 box jumps overs to a comfortable height
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:
6 rounds for time:
10 power cleans (45lb, 35lb)
10 step-back burpee box jump overs to a comfortable height
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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