The first two workouts of this week have been on the longer side. Let’s mark the middle of the week with a shorter workout consisting of wall ball squat cleans and dumbbell push presses. Push yourself to move quickly and complete the movements in large sets. Your heart should be pounding by the end of today’s WOD!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
30-20-10:
Wall ball squat cleans (20lb, 14lb)
Dumbbell push presses (50lb, 35lb)
Beginners should reduce the weights for today’s movements. If you are still struggling with wall ball squat cleans, you can substitute wall ball goblet squats instead. This movement is a little less dynamic, but you’ll still get in a good workout! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
30-20-10:
Wall ball squat cleans or goblet squats (10lb, 10lb)
Dumbbell push presses (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:
30-20-10:
Wall ball squat cleans (14lb, 10lb)
Dumbbell push presses (35lb, 20lb)
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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