Today’s WOD contains 4 rounds of box jumps, air bike, lunges, and push-ups. Push hard, but be careful on the box jumps! A faster time is never worth an injury!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
15/12 calorie air bike
5 box jumps (24in., 20in.)
20 alternating lunges
5 box jumps
10 push-ups
5 box jumps
Beginners can modify both the movements and the number of repetitions in today’s WOD. Do what’s right for you! A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
10/8 calorie air bike
5 box jumps or 6 box step-ups to a comfortable height
12 modified lunges
5 box jumps or 6 box step-ups
10 wall push-ups
5 box jumps or 6 box step-ups
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:
4 rounds for time:
12/10 calorie air bike
5 box jumps to a comfortable height
20 alternating lunges
5 box jumps
10 kneeling or box push-ups or 5 regular push-ups
5 box jumps
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
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: