Today’s WOD (workout of the day) consists of an ascending then descending ladder of burpees and hang power cleans. The workout starts out easy, builds in difficulty, then becomes easier again. Try to pace yourself for the first half, then push yourself harder in the second half as the number of reps begins decreasing again.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
1-2-3-4-5-6-7-8-9-10 then 10-9-8-7-6-5-4-3-2-1:
Burpees
Hang power cleans (75lb, 55lb)
Beginners can modify the burpees, substitute dumbbell hang power cleans for hang power cleans with a barbell, and scale the rep scheme to make today’s workout more accessible. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
1-2-3-4-5-6-7-8-9 then 9-8-7-6-5-4-3-2-1:
Elevated, no push-up burpees
Dumbbell hang power cleans (8lb, 5lb)
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:
1-2-3-4-5-6-7-8-9-10 then 10-9-8-7-6-5-4-3-2-1:
Step-back burpees
Hang power cleans (45lb, 35lb)
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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