TGIF, Community Fitness Club! In our last workout of the week, we will perform a buy-in of 10 power cleans, followed by a descending ladder of wall ball squat cleans, push-ups, and box jumps. That is, after we finish our 10 power cleans, we will perform 10 wall ball squat cleans, 10 push-ups, and 10 box jumps; followed by 9 wall ball squat cleans, 9 push-ups, and 9 box jumps; followed by 8 wall ball squat cleans, 8 push-ups, and 8 box jumps; and so on until we finish with 1 wall ball squat clean, 1 push-up, and 1 box jump. Work hard out there today, and then go enjoy your weekend. You’ve earned it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Buy in: 10 power cleans (125lb, 85lb)
Then 10-9-8-7-6-5-4-3-2-1:
Wall ball squat cleans (20lb, 14lb)
Push-ups
Box jumps (24in., 20in.)
Many beginners struggle with the movements in today’s WOD. That’s okay! You can substitute dumbbell power cleans for barbell power cleans, wall ball goblet squats or sit-to-stands for wall ball squat cleans, wall push-ups for regular push-ups, and box step-ups for box jumps. Never feel bad about modifying a workout. Doing something is always better than doing nothing! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
10 dumbbell power cleans (8lb, 5lb)
Then 9-8-7-6-5-4-3-2-1:
Wall ball squat cleans, wall ball goblet squats, or sit-to-stands
Wall push-ups
Box jumps or box step-ups to a comfortable height
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:
10 power cleans (95lb, 65lb)
Then 10-9-8-7-6-5-4-3-2-1:
Wall ball squat cleans (14lb, 10lb)
Kneeling push-ups or box push-ups
Box jumps to a comfortable height
Your score is the total amount of time it takes you to complete today’s workout.
Not sure what some of the movements are? Click on the following links for more information: