Friday - 12/3/21
- Ellie
- Nov 28, 2021
- 1 min read
One of my favorite ways to end the week is with an AMRAP (As Many Reps As Possible), because they scale to however you’re feeling that particular day. For today’s workout, you will perform as many rounds of 15 box jumps, 10 hang power cleans, and 5 push presses as you can during the fifteen minute workout period. If you’re feeling tired after a long week of working out, go a little slower today. 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:
Experienced:
15 minute AMRAP:
15 box jumps (24in., 20in.)
10 hang power cleans (95lb, 65lb)
5 push presses (95lb, 65lb)
Beginners can reduce the height of the box jumps and scale the weight of the hang power cleans and push presses. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
15 box jumps to a comfortable height
10 dumbbell hang power cleans (10lb, 5lb)
5 dumbbell push presses (10lb, 5lb)
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:
15 box jumps to a comfortable height
10 hang power cleans (65lb, 45lb)
5 push presses (65lb, 45lb)
Your score is the total number of rounds and reps you complete during the 15 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:
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