Since we did “Jackie” for the second time yesterday (not counting our two visits with her over the holidays), I thought it would be fun to do slightly altered versions of all the workouts we completed that week of October. On October 8, we did a workout with wall ball squat cleans and dumbbell push presses. Today’s WOD will contain the same movements and the same number of total repetitions, but the rep scheme will be different. If you recorded your score last time, see how this change plus almost half a year of experience has affected your time!
If you are comfortable working out and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
6 rounds for time:
10 wall ball squat cleans (20lb, 14lb)
10 dumbbell push press (35lb, 25lb)
A beginner will need to scale the weight in today’s workout. If you struggle with wall ball squat cleans, simply hold the ball at chest level and perform goblet squats with the wall ball instead. A beginner’s version of today’s WOD might look like this:
Scaled 1:
6 rounds for time:
10 wall ball squat cleans (10lb, 10lb) or wall ball goblet squats
10 dumbbell push presses (10lb, 5lb)
Please pick a weight that works for you! Another version of today’s WOD could look like this:
Scaled 2:
6 rounds for time:
10 wall ball squat cleans (14lb, 10lb)
10 dumbbell push press (25lb, 15lb)
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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