It’s Monday, Community Fitness Club! We will start our week with an eighteen minute AMRAP. AMRAP stands for “As Many Reps As Possible.” In today’s workout we will perform as many rounds of 5 dumbbell thrusters, 10 box jumps, and 20 double unders as we can in the 18 minute time limit. However, please be careful on your box jumps. We are trying to go quickly, but a few extra repetitions are not worth an injury. Work hard, but be smart!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
18 minute AMRAP:
5 dumbbell thrusters (35lb, 25lb)
10 box jumps (24in., 20in.)
20 double unders
Beginners can reduce the weight for the dumbbell thrusters, lower the box height for the box jumps, and substitute single unders or imaginary jump rope for the double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
18 minute AMRAP:
5 dumbbell thrusters (5lb, 3lb)
10 box jumps to a comfortable height
10 single unders or 20 imaginary jump rope
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:
5 dumbbell thrusters (25lb, 15lb)
10 box jumps to a comfortable height
10 double unders or 40 single unders
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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