We will end the week with a fifteen minute AMRAP containing box jumps, kettlebell deadlifts, and wall balls. 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:
Experienced:
15 minute AMRAP:
15 box jumps (24in., 20in.)
10 kettlebell deadlifts (71lb, 53lb)
5 wall balls (20lb, 14lb)
Beginners please modify today’s workout as needed, especially if you’ve been working out all week. If your body doesn’t want to jump, you can replace the box jumps with box step-ups. If squatting for the wall ball shots isn’t going to happen today, consider just throwing the ball against the wall without the squat. Like I said on Monday, the goal is to do something. You don’t have to do everything. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
15 box jumps or 16 box step-ups to a comfortable height
10 kettlebell deadlifts (20lb, 15lb)
5 wall balls (10lb, 10lb)
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:
15 box jumps to a comfortable height
10 kettlebell deadlifts (53lb, 35lb)
5 wall balls (14lb, 10lb)
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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