It’s finally Friday, Community Fitness Club! Let’s end the week with an AMRAP (“As Many Reps As Possible”) consisting of as many rounds of 4 toes-to-bar, 3 power cleans, 2 burpee box jump overs, and 1 wall walk as you can complete in 15 minutes. Please note that the power cleans are heavier than usual today. Pick a weight that is challenging, but that you can still perform with good form. Have fun out there today!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
4 toes-to-bar
3 power cleans (135lb, 95lb)
2 burpee box jump overs (24in., 20in.)
1 wall walk
Beginners can modify the movements to make today’s WOD more doable. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
4 toes-to-rig
3 dumbbell power cleans (12lb, 8lb)
2 elevated, no push-up burpees
2 box jumps to a comfortable height
1 inchworm
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:
15 minute AMRAP:
4 hanging leg raises
3 power cleans (95lb, 65lb)
2 burpee box jump overs to a comfortable height
1 partial wall walk
Your score is the total number of rounds and repetitions you complete during today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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