We will end the week with a fifteen minute AMRAP containing jumping jacks, kettlebell deadlifts, and push-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 reps as possible!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute AMRAP:
20 jumping jacks
10 kettlebell deadlifts (53lb, 35lb)
5 push-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 reduce the number of repetitions each round, lighten the weight of the kettlebell deadlifts, and perform wall push-ups rather than regular push-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
12 jumping jacks
6 kettlebell deadlifts (15lb, 10lb)
4 wall push-ups
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:
15 jumping jacks
10 kettlebell deadlifts (35lb, 22lb)
5 kneeling push-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 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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