We will end the week with a 15 minute AMRAP containing box jumps, kettlebell deadlifts, and bear crawl. Please notice that you are jumping to a taller box today. This can be a fun challenge, but if your legs aren’t feeling up to it, jump to a lower box instead. Be smart out there! Also, if you’re feeling tired after a long week of working out, feel free to move a little slower and take longer breaks. But 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:
15 minute AMRAP:
5 box jumps (30in., 24in.)
10 kettlebell deadlifts (71lb, 53lb)
100 foot bear crawl
Beginners please modify today’s workout as needed, especially if you’ve been working out all week. If your body doesn’t want to jump, you can replace the box jumps with box step-ups. If bear crawling for the whole distance isn’t going to happen today, go a shorter distance instead. Like I said on Monday, the goal is to do something. You don’t have to do everything. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
5 box jumps or 6 box step-ups to a challenging (but safe and doable) height
10 kettlebell deadlifts (20lb, 15lb)
60 foot bear crawl
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:
5 box jumps to a challenging (but safe and doable) height
10 kettlebell deadlifts (53lb, 35lb)
80 foot bear crawl
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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