It’s Monday, Community Fitness Club, and our first workout of the week will be a 12 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of 10 wall balls and 6 calories on the rower as you can in the 12 minute time limit. Try to keep your wall ball sets unbroken and your transitions fast today. You should be able to rack up a lot of rounds before the 12 minutes are over!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
10 wall balls (20lb, 14lb)
6 calorie row
Beginners can perform wall ball goblet squats, air squats, or sit-to-stands instead of wall balls if needed. The rep scheme can also be altered. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
8 wall balls, wall ball goblet squats, air squats, or sit-to-stands
4 calorie row
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 wall balls (14lb, 10lb)
6 calorie row
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
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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