We will end the week with a 12 minute AMRAP containing rounds of 9 kettlebell swings, 6 deadlifts, and 3 pull-ups. If you’re feeling tired 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:
9 American kettlebell swings (53lb, 35lb)
6 deadlifts (185lb, 135lb)
3 pull-ups
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 Russian kettlebell swings for American kettlebell swings, kettlebell deadlifts for deadlifts with a barbell, and ring rows for pull-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
9 Russian kettlebell swings (20lb, 15lb)
6 kettlebell deadlifts (35lb, 22lb)
3 ring rows
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:
9 American kettlebell swings (35lb, 22lb)
6 deadlifts (135lb, 95lb)
3 jumping or banded pull-ups
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total number of rounds and reps you complete during today’s workout. If you’d 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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