Today’s workout is a quick descending ladder of box jumps, handstand push-ups, and deadlifts. Though the goal is to move quickly, please be careful! Watch your form during the deadlifts, and be attentive during the box jumps. It’s okay to switch to a shorter box or to box step-ups if you start feeling shaky. Work hard, but be safe out there!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 - 8 - 6 - 4 - 2 repetitions for time:
Box jumps (24in., 20in.)
Handstand push-ups
Deadlifts (225lb, 155lb)
Beginners, only jump to a box height that you feel comfortable with, and if jumping isn’t right for you today, perform box step-ups instead. You can also substitute seated dumbbell presses for handstand push-ups and kettlebell deadlifts for deadlifts with a barbell. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 - 8 - 6 - 4 - 2 repetitions for time:
Box jumps to a comfortable height or box step-ups
Seated dumbbell presses (8lb, 5lb)
Kettlebell deadlifts (35lb, 22lb)
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 - 8 - 6 - 4 - 2 repetitions for time:
Box jumps to a comfortable height
Box handstand push-ups
Deadlifts (155lb, 105lb)
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 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:
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