We will end the week with a 15 minute AMRAP (“As Many Reps As Possible”). You will perform as many rounds of 10 deadlifts, 5 hang power cleans, 10 sit-ups, and 5 pull-ups as you can in the 15 minute workout period. Get after it, Community Fitness Club! End the week strong!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
10 deadlifts (125lb, 85lb)
5 hang power cleans (125lb, 85lb)
10 abmat sit-ups
5 pull-ups
Beginners can modify the movements, reduce the weights, and scale the number of repetitions to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
10 kettlebell deadlifts (35lb, 22lb)
5 dumbbell hang power cleans (12lb, 8lb)
5 anchored or assisted sit-ups
5 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:
15 minute AMRAP:
10 deadlifts (65lb, 55lb)
5 hang power cleans (65lb, 55lb)
10 abmat sit-ups
5 jumping pull-ups or banded pull-ups
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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