Thank goodness it’s Friday! We will finish the week with a 12 minute AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds of 3 toes-to-bar, 6 deadlifts, and 3 hang power cleans as possible. Pick a weight for your barbell where you can perform the deadlifts and hang power cleans unbroken for most of the workout. When you are done, take the time to stretch out. Mobility is a very important part of fitness!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
3 toes-to-bar
6 deadlifts (125lb, 85lb)
3 hang power cleans (125lb, 85lb)
Beginners can substitute dumbbell deadlifts and dumbbell hang power cleans for their barbell counterparts, and toes-to-rig can be performed instead of toes-to-bar. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
3 toes-to-rig
6 dumbbell deadlifts (12lb, 8lb)
3 dumbbell hang power cleans (12lb, 8lb)
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:
12 minute AMRAP:
3 hanging knee raises
6 deadlifts (75lb, 55lb)
3 hang power cleans (75lb, 55lb)
Remember to stretch when you’re finished!
Your score is the total number of rounds and repetitions you complete during today’s workout.
Not sure what some of the movements are? Click on the following links for more information: