Workout of the day

Alright team, welcome to the Wild Wednesday WOD! Today, we’re pushing our limits and building resilience. Embrace the challenge, focus on your form, and let’s crush it together. Remember, every rep is a step closer to a stronger you. Let’s get after it and show what we’re made of!

The workout of the day consists of:

3 rounds for time of:

  • 25 Walking Lunges
  • 15 Hang Power Cleans (135 lb / 62 kg for men, 95 lb / 43 kg for women)
  • 10 Burpees

Scaling

  1. Walking Lunges: Scale to stationary lunges if needed.
  2. Hang Power Cleans: Scale weight to 95 lb / 43 kg for men, 65 lb / 29 kg for women, or use a PVC pipe to work on form.
  3. Burpees: Scale to plank burpees or step-back burpees if needed.

No equipment

For Walking Lunges: Reverse lunges or step-ups onto a sturdy chair. For Hang Power Cleans: Use a backpack filled with books or water bottles. For Burpees: No change needed, as burpees are bodyweight.

Warmup

  1. 5 minutes of light cardio (jogging, jump rope, or high knees)
  2. Dynamic Stretching:
  • Leg Swings (Front to Back and Side to Side)
  • Arm Circles
  • Hip Circles
  1. 3 Rounds of:
  • 5 Push-Ups
  • 10 Air Squats
  • 15 Jumping Jacks

Cooldown

  1. 5 minutes of light jogging or walking to bring the heart rate down
  2. Static Stretching:
  • Hamstring Stretch (30 seconds each side)
  • Quad Stretch (30 seconds each side)
  • Shoulder Stretch (30 seconds each side)
  1. Deep Breathing:
  • 5 deep breaths in child’s pose