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 Rounds and Reps As Possible.” Today you will perform 30 double unders and 20 box jumps each round until all 12 minutes have elapsed. If you’re feeling tired after a long week of working out, please feel welcome scale the WOD and take breaks as needed. 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:
12 minute AMRAP:
30 double unders
20 box jumps (24in., 20in.)
This WOD contains a lot of jumping. Reduce the number of repetitions in each round, consider performing box step-ups instead of box jumps, and take breaks. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
20 imaginary jump rope
10 box jumps or box step-ups to comfortable height
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:
12 minute AMRAP:
60 single unders
20 box jumps to comfortable height
Your score is the number of reps you complete during the 12 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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