We will end the week with a 12 minute AMRAP (As Many Reps As Possible). In today’s WOD, you will perform as many rounds of 10 hang power cleans, 4 bar-facing burpees, and 10 Superman holds as you can in the twelve minutes. To perform a bar-facing burpee, simply perform a normal burpee with your hands near your barbell, then jump over the barbell, and repeat on the other side. If you are not comfortable jumping over the barbell, you can step over it instead. 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:
12 minute AMRAP:
10 hang power cleans (95lb, 65lb)
4 bar-facing burpees
10 Superman holds
Beginners can modify the movements, reduce the weights, and scale the number of repetitions to make today’s workout more accessible. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
10 dumbbell hang power cleans (8lb, 5lb)
4 elevated, no push-up burpees
6 Superman holds
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:
10 hang power cleans (65lb, 45lb)
4 bar-facing burpees (step over barbell)
10 Superman holds
Your score is the total number of rounds and reps you complete during the 12 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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