WOD
“Lucky 7’s”
5 Rounds for time:
49 Double unders
7 Power cleans (205lbs/135lbs)
STIMULUS
Total time:9-12 Minutes
White Board Brief
Shorter and faster workout for the start of our weekend! We have a monostructural metabolic conditioning movement with the double unders paired with a heavier power clean – meaning that we should be able to go pretty fast. Our double under option, whatever that may be, should allow us to be finished with our reps in 60-90 seconds max each round. The load for the power cleans should be something that, relative to our ability, we could hold onto unbroken, but don’t necessarily have to for the workout. Fast singles are acceptable, but we still should be finished with all 7 reps consistently under 1 minute.
Modifications
- Double under
- See Specific Warm for specifics!
- If we cannot perform double unders due to injury, ski erg or bike for calories
- Power clean
- Scale the load to something that we can perform 3-5 unbroken reps at (we don’t have to in the workout) but can maintain fast singles and finish them in under 1 minute for the balance of the workout
- If we have an injury that does not allow us to use a bar, or is affecting one of our arms, use dumbbells and go as heavy as sound technique allows