One of my favorite ways to end the week is with an AMRAP, because AMRAPs scale to however you’re feeling that day. “AMRAP” stands for “As Many Reps As Possible.” Today, you will perform as many rounds of 30 jumping jacks, 10 power cleans, and 5 push presses as you can until the 15 minutes have elapsed. If you’re feeling tired after a long week of working out, please feel welcome to 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 as prescribed (Rx):
Rx:
15 minute AMRAP:
30 jumping jacks
10 power cleans (95lb, 65lb)
5 push presses (95lb, 65lb)
Beginners can reduce the number of jumping jacks each round and scale the weight of the power cleans and push presses. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
20 jumping jacks
10 dumbbell hang power cleans (10lb, 5lb)
5 dumbbell push presses (10lb, 5lb)
Perhaps something between the Rx 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:
30 jumping jacks
10 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:
Comments