Monday - 1/10/22
- Ellie
- Jan 9, 2022
- 1 min read
Happy Monday, Community Fitness Club! Let’s start our week off with a nice, simple AMRAP (As Many Reps As Possible). Today we will complete as many rounds of 3 pull-ups and 6 wall balls as we can in 12 minutes. Try to keep a steady pace throughout today’s workout. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
3 pull-ups
6 wall balls (20lb, 14lb)
Beginners can perform ring rows instead of pull-ups in today’s workout. The wall balls can also be scaled in many ways. If you struggle with wall balls, you can perform dumbbell thrusters, wall ball goblet squats, air squats, or sit-to-stands instead. Pick what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
3 ring rows
6 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
Perhaps something between the experienced version and the beginner version is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
3 jumping pull-ups
6 wall balls (14lb, 10lb)
Your score is the total 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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