Today’s WOD (workout of the day) contains broad jumps, rowing, and deadlifts. You will perform 21 broad jumps, a 21 calorie row, and 21 deadlifts; then 15 broad jumps, a 15 calorie row, and 15 deadlifts; then 9 broad jumps, a 9 calorie row, and 9 deadlifts.
Both rowing and deadlifts challenge the lower body and core. Please focus on keeping your core engaged and your back flat throughout both movements. Also, be careful when choosing your deadlift weight. You will be performing a large number of deadlifts over the course of this WOD. Try to pick a weight that you can complete in three or fewer sets each round while maintaining good form throughout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
21 - 15 - 9:
Broad jumps
Calorie row
Deadlifts (185lb, 135lb)
Beginners won’t jump as far or row as fast, but that is okay. Just do your best! If you have trouble performing broad jumps, you can jump with one foot leading rather than with both feet together. I also encourage beginners to perform kettlebell deadlifts rather than deadlifts with the barbell. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
21 - 15 - 9:
Broad jumps
Calories row
Kettlebell deadlifts (35lb, 22lb)
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:
For time:
21 - 15 - 9:
Broad jumps
Calorie row
Deadlifts (115lb, 85lb) or kettlebell deadlifts (71lb, 53lb)
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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