TGIF, Community Fitness Club! Let’s end the week with a fun 13 minute AMRAP (“As Many Reps As Possible”). In today’s WOD, you will perform 10 wall balls and 1 wall walk each round for 13 minutes. 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 rounds and reps as possible!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
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, air squats, or sit-to-stands. A beginner’s version of today’s workout could look like this:
Scaled 1:
13 minute AMRAP:
10 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
2 inchworms
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 partial wall walk or wall walk on box
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 total number of rounds and reps you complete 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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