It’s a brand new week, Community Fitness Club! Let’s kick it off with an 18 minute AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds and repetitions of 3 pull-ups, 6 burpee box jump overs, and 9 wall ball squat cleans as you can during the 18 minute workout period. This is a tough one, so try to pace yourself, especially in the beginning. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 Minute AMRAP:
3 pull-ups
6 burpee box jump overs (24in., 20in.)
9 wall ball squat cleans (20lb, 14lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners can substitute ring rows for the pull-ups and wall ball goblet squats or sit-to-stands for wall ball squat cleans. The burpee box jump overs can also be modified to meet your current fitness level. Try splitting the movement into its two component parts. To learn more about modifying burpees, check out the link at the bottom of this post. If 18 minutes seems too overwhelming for you, you can also shorten the length of the WOD. Do what works for you! Some workout is better than no workout! A beginner’s version of today’s WOD might look like this:
Scaled 1:
15 Minute AMRAP:
3 ring rows
6 elevated, no push-up burpees
6 box jumps to a comfortable height
9 wall ball goblet squats 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:
18 Minute AMRAP:
3 jumping or banded pull-ups
6 step-back burpee box jump overs to a comfortable height
9 wall ball squat cleans (14lb, 10lb)
Your score is the total number of rounds and reps you complete during the 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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