Today you will complete six rounds of 10 burpees, 15 power cleans, and 20 double unders. This workout will definitely get you sweaty! Pick a weight for the power cleans that you can move well. You should be moving through today’s WOD quickly with as few breaks as possilbe.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
6 rounds for time:
10 burpees
15 power cleans (95lb, 65lb)
20 double unders
Beginning athletes can modify the movements and the number of rounds. Pick a burpee modification that works for you, and perform single unders or imaginary jump rope rather than double unders. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
10 elevated, no push-up burpees
15 dumbbell power cleans or hang power cleans (8lb, 5lb)
20 single unders or 40 imaginary jump rope
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 step-back burpees
15 power cleans (45lb, 35lb)
10 double unders or 40 single unders
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 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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