2 Power Cleans (75% body weight) on the minute for 12 minutes
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….