Monday - 3/13/23
- Ellie
- Mar 12, 2023
- 2 min read
It’s Monday, Community Fitness Club! We will kick off the week with an AMRAP (“As Many Reps As Possible”) that will have you traveling back and forth across the gym. Today you will complete as many rounds of waiters carry, bear crawl, and goblet squats as you can in the 13 minute workout period. Move fast, and get in as many rounds as possible!
Please note: the measurements for today’s workout don’t have to be precise. It is perfectly okay to approximate, and eight large steps should equal approximately 25 feet. The point is to just keep moving!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
13 minute AMRAP:
25 foot waiters carry with right arm (50lb, 35lb)
25 foot waiters carry with left arm (50lb, 35lb)
50 foot bear crawl
20 goblet squats (50lb, 35lb)
Beginners can shorten some of the distances and use lighter dumbbells. A beginner’s version of today’s workout could look like this:
Scaled 1:
13 minute AMRAP:
25 foot waiters carry with right arm (8lb, 5lb)
25 foot waiters carry with left arm (8lb, 5lb)
25 foot bear crawl
10 goblet squats (8lb, 5lb) or sit-to-stands
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:
13 minute AMRAP:
25 foot waiters carry with right arm (35lb, 25lb)
25 foot waiters carry with left arm (35lb, 25lb)
50 foot bear crawl
20 goblet squats (35lb, 25lb)
Your score is the total number of rounds and reps you complete in today’s workout. 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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