Today’s workout is short but challenging. You will complete 21 burpees, 21 hang power cleans, and 21 push presses; followed by 15 burpees, 15 hang power cleans, and 15 push presses; then 9 burpees, 9 hang power cleans, and 9 push presses. Pick a weight that you can perform quickly and with good form. It’s okay to go a little lighter today. Just work hard and move fast!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
21-15-9:
Burpees
Hang power cleans (75lb, 55lb)
Push presses (75lb, 55lb)
If you don’t feel comfortable using a barbell, today’s WOD will be equally effective with dumbbells. You could also use a trainer bar for today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
21-15-9:
Elevated, no push-up burpees
Dumbbell hang power cleans (10lb, 5lb)
Dumbbell push presses (10lb, 5lb)
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:
For time:
21-15-9:
Step-back burpees
Hang power cleans (45lb, 35lb)
Push presses (45lb, 35lb)
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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