TGIF, Community Fitness Club! Let’s finish the week strong with a 20 minute AMRAP (“As Many Reps As Possible”). The goal of today’s WOD is to complete as many rounds of 10 wall balls, 15 kettlebell swings, and 10 sit-ups as you can during the 20 minute workout period. Pace yourself the first half of the workout so that you still have gas in the tank for the last half. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
10 wall balls (20lb, 14lb)
15 American kettlebell swings (53lb, 35lb)
10 abmat sit-ups
Beginners can scale the movements, rep scheme, and workout time in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
6 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
9 Russian kettlebell swings (20lb, 15lb)
6 anchored or assisted sit-ups
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:
18 minute AMRAP:
8 wall balls (14lb, 10lb)
12 American kettlebell swings (35lb, 22lb)
8 abmat sit-ups
Your score is the total number of rounds and reps you complete during the 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:
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