Today’s workout is short but challenging. You will complete 21 hang power cleans and 21 push presses, followed by 15 hang power cleans and 15 push presses, then 9 hang power cleans and 9 push presses. You will then finish the workout with some time on the air bike. Pick a weight that is challenging but that you can perform with good form. It is okay to break up the sets as needed.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
21-15-9:
Hang power cleans (105lb, 75lb)
Push presses (105lb, 75lb)
Buy out: 21/14 calorie air bike
If you do not 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:
Dumbbell hang power cleans (10lb, 5lb)
Dumbbell push presses (10lb, 5lb)
Buy out: 15/10 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:
For time:
21-15-9:
Hang power cleans (75lb, 55lb)
Push presses (75lb, 55lb)
Buy out: 18/12 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:
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