Both Monday’s and Tuesday’s WODs were quite long. Today that changes. Today’s WOD is a quick 10 rounds of 1 wall walk, 2 dumbbell box step-ups, 3 dumbbell power cleans, and 4 air bike calories. Pick scaling options that allow you to move quickly. Ideally, your first several rounds should only take around a minute to complete. Work hard, move fast, and get it done!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 rounds for time:
1 wall walk
2 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
3 dumbbell power cleans (50lb, 35lb)
4 calorie air bike
Beginners can substitute inchworms for the wall walks. They can also reduce the weight of the dumbbells and the height of the box step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
10 rounds for time:
1 inchworm
2 dumbbell box step-ups to a comfortable height (15lb, 10lb)
3 dumbbell power cleans (10lb, 5lb)
3 calorie air bike
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:
10 rounds for time:
1 partial wall walk
2 dumbbell box step-ups to a comfortable height (35lb, 25lb)
3 dumbbell power cleans (35lb, 25lb)
4 calorie air bike
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:
Comentários