Today’s WOD is an altered version of the challenging workout we did on 10/9/19 and repeated on 12/30/19. I think you’ll find this version slightly easier, as we are replacing the chipper-style of the original workout with rounds to get through all the repetitions. However, there are still a lot of movements in today’s WOD. Modify, modify, modify! You know your body best! Pick the scaling options and weights that are right for you!
If you are comfortable working out and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
10 burpees
10 double unders
8 American KB swings (53lb, 35lb)
6 box jumps (24in, 20in)
4 goblet squats (53lb, 35lb)
2 sit-ups
There are many ways to scale today’s workout. Check out the links at the bottom of the post for more information on scaling options. Here is one possible version of the WOD:
Scaled 1:
5 rounds for time:
5 elevated, jumping, no push-up burpees
10 single unders or hops over a PVC pipe or crack
8 Russian KB swings (20lb, 15lb)
6 box jumps to comfortable height
4 goblet squats (20lb, 15lb) or air squats
2 anchored sit-ups
And here is another version. Mix and match to find what is right for you!
Scaled 2:
5 rounds for time:
10 step-back burpees
20 single unders
8 American KB swings (35lb, 22lb)
6 box jumps to comfortable height
4 goblet squats (35lb, 22lb)
2 straight leg sit-ups
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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