It’s Monday, Community Fitness Club! Today’s WOD (workout of the day) is a short 10 minute AMRAP (“As Many Reps As Possible”). The goal today is to get in as many rounds of 3 pull-ups, 6 burpees, and 9 wall ball squat cleans as you can during the 10 minute period. This is a short one, so really push hard and go all out. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 Minute AMRAP:
3 pull-ups
6 burpees
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 pull-ups and goblet squats for wall ball squat cleans. The burpees can also be modified to meet your current fitness level. To learn more about modifying burpees, check out the link at the bottom of this post. A beginner’s version of today’s WOD might look like this:
Scaled 1:
10 Minute AMRAP:
3 ring rows
6 elevated, no push-up burpees
9 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:
10 Minute AMRAP:
3 jumping pull-ups
6 step-back burpees
9 wall ball squat cleans
Your score is the total number of rounds and reps you complete during the 10 minute WOD. 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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