Friday - 2/2/24
- Ellie
- Jan 28, 2024
- 2 min read
Thank goodness it’s Friday! We will close out the week with a 12 minute AMRAP (“As Many Reps As Possible”). In today’s WOD, we will perform 10 pull-ups, 10 thrusters, and 40 double unders each round until all 12 minutes have elapsed. If you’re feeling tired today after a long week of working out, feel free to move a little slower and take longer breaks. 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:
12 minute AMRAP:
10 pull-ups
10 thrusters (95lb, 65lb)
40 double unders
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. Beginners can substitute ring rows for pull-ups; dumbbell thrusters, air squats, or sit-to-stands for barbell thrusters; and single unders or imaginary jump rope for double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
6 ring rows
6 dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
20 single unders or 40 imaginary jump rope
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:
12 minute AMRAP:
10 banded or jumping pull-ups or 5 regular pull-ups
10 thrusters (45lb, 35lb)
80 single unders or 20 double unders
Your score is the total number of rounds and 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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