We will celebrate this Friday the 13th with a 13 minute AMRAP (As Many Rounds or Reps As Possible). I like ending the week with an AMRAP, because AMRAPs scale to however you’re feeling that day. In today’s WOD, you will perform 10 wall balls and 1 wall walk each round until all 13 minutes have elapsed. If you’re feeling tired after a long week of working out, take it a little slower today and perform each movement mindfully and purposefully. If you’re feeling strong, push hard and get in as many reps as possible!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
13 minute AMRAP:
10 wall balls (20lb, 14lb)
1 wall walk
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Most beginners will not feel comfortable performing wall walks. That is okay! Please do inch worms instead. Also, if wall balls are still difficult for you, consider substituting dumbbell thrusters instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
13 minute AMRAP:
10 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
1 inchworm
Modify today’s workout to your current fitness level. Pick the wall ball weight and wall walk modification that is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
13 minute AMRAP:
10 wall balls (14lb, 10lb)
1 wall walk on box or partial wall walk
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of rounds and reps you completed during the 13 minute AMRAP. If you would 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 on each of the exercises and how they can be modified:
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