Tabata Pushups

followed by
2 Power Cleans (75% body weight) on the minute for 12 minutes

Advanced WOD:
2 Power Cleans (100% body weight) on the minute for 12 minutes

Starting today, you will see two WODs programmed each day. One is the WOD, the second is an advanced version. Before you get to worried about which “category” you fit into, let me tell you the rules.

Rule #1: You can only do the advanced WOD if you can do it Rx’d and support the movements with good technique and form. Otherwise, you do the first WOD listed (and can scale as needed).

Rule #2: Follow rule #1.

There will be slight variances between each version, but understand, one is not any harder than the other one. Each version is meant to challenge you and make you stronger while building your skill set.

Doing the advanced version is going to solely depend upon your skill set and the WODs that come down the pipe. Take today’s WOD for example. I cannot power clean my body weight once – that’s PR for me (I’m close to BW, just not there yet). So, trying to do it 24 times in a WOD is crazy talk. For today’s WOD, I would do the first WOD listed, still get a great workout and be closer to moving heavier cleans next time. Same thing would happen if any WOD came down that had muscle ups – can’t do those yet, so I would not be able to do any advanced WODs that contained those. However, throw in heavy squats, running, pullups, etc., and I’m all in. Just know, one day you may be advanced and the next day not….totally depends on the WOD. Be honest with your skills, check your ego outside and have some fun! The WODs coming out are going to be great!!!

Pictures from Monday….

Tuesday WOD, 7/13/10

8 thoughts on “Tuesday WOD, 7/13/10

  • July 13, 2010 at 8:28 am

    To scale this wod I would recommend doing a challenging weight. Think of a weight you might miss one or two rounds with and go with it then don’t miss any rounds. Mentally prepare yourself to complete the workout and pick up a heavy barbell when your brain is telling you not to. I’ll personally be trying it with 190# which is my body weight.

    I will say I don’t think I’ll perform tabata pushups prior to attempting this many heavy cleans. The fatigue they will cause can hinder performance and increase the risk of injury in my opinion.

    My other thought is about the goal of the workout. If you complete it I suppose the load you used is your “score.” However, I think moving tabata to the end of the workout and inserting a punitive movement for failing a round would give more incentive to complete all rounds. Advanced might do 3-5 handstand pushups or muscle ups for each round failed and amateur could do 5-10 burpees for each round failed.

  • July 13, 2010 at 12:17 pm

    Why so mean to the amateurs?

  • July 13, 2010 at 1:38 pm

    Good point and idea on tabata after the weights. Did not really matter yesterday, but I can see that on this.

    Today is Candice’s last session here before heading out to kick ass at the 2010 Games.

    You go girl!

  • July 13, 2010 at 3:05 pm

    “You go girl”? I don’t know if you ought to be saying that Ronin.

  • July 13, 2010 at 5:09 pm

    Andy = FUNNY 🙂

    Andrea-We will post some WODs with “advanced” versions, but not every day. The challenge will be to get to the “advanced” version, but it’s not meant to mean (sorry, I didn’t explain that well earlier…)

  • July 13, 2010 at 5:29 pm

    I meant it in the mean way.

    I forgot to add, and it’s way too late now, that I would sit down for my rest time if possible. I didn’t think of it earlier but immediately did this when the wod started. Sit down because you recover faster.

    190# easy

    tabata – 13 each round or 104 total. There is no way I could’ve done 14 each round.

  • July 13, 2010 at 5:42 pm

    Main site wod today, FGB always tough. 344 today 2 reps shy of pr.

  • July 13, 2010 at 8:36 pm

    FGB PR – 251 (Rxd) – woo hoo!!! Thanks Mackey!


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