It’s Monday again, Community Fitness Club! Let’s kick the week off with an eighteen minute AMRAP (As Many Reps As Possible). The goal of today’s WOD is to complete as many rounds of 3 pull-ups, 6 push-ups, and 9 wall ball squat cleans as you can in the eighteen minute time limit. The first several rounds will feel easy, but these exercises will catch up with you by the end. Just keep working, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
18 minute AMRAP:
3 pull-ups
6 push-ups
9 wall ball squat cleans (20lb, 14lb)
Beginners can substitute ring rows for pull-ups and wall push-ups for regular push-ups. The wall ball squat cleans can be performed with a lighter ball or be replaced with goblet squats. The length of the workout can also be shortened if eighteen minutes seems like too much for you today. Do what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
3 ring rows
6 wall push-ups
9 wall ball squat cleans or wall ball goblet squats (10lb, 10lb)
Perhaps something between the Rx 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:
18 minute AMRAP:
3 jumping pull-ups
6 kneeling push-ups
9 wall ball squat cleans (14lb, 10lb)
Your score is the total number of rounds and repetitions 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:
Comments