We will close out this week with a 15 minute AMRAP (As Many Reps As Possible). Your goal is to complete as many rounds of 2 wall walks, a 20 second Superman hold, 20 flutter kicks, and a 20 second wall sit as you can until all 15 minutes have elapsed. I like ending the week with AMRAPs, because they scale to however you’re feeling that day. 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:
2 wall walks
20 second Superman hold
20 flutter kicks (1 rep = right leg + left leg)
20 second wall sit
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 perform a downward-facing dog stretch instead of doing wall walks and can shorten the hold time for the Superman hold and the wall sit. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
10 second downward-facing dog stretch
10 second Superman hold
10 flutter kicks (1 rep = right leg + left leg)
10 second wall sit
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. If you are not ready to perform full wall walks, pick a modification that is right for you today. Information on how to scale wall walks can be found in the links below. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute AMRAP:
2 partial wall walks or box wall walks
20 second Superman hold
20 flutter kicks (1 rep = right leg + left leg)
20 second wall sit
Your score is the number of rounds and reps you complete during the 15 minute AMRAP. Count each second of the Superman hold, wall sit, or downward-facing dog stretch as one rep. 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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