It’s April, Community Fitness Club! Let’s celebrate the new month with an AMRAP (“As Many Reps As Possible”) in which you will complete as many rounds of 15 box jumps and 15 wall balls as you can during the 15 minute time limit. This will be a tough one, so please modify the workout appropriately. Pick scaling options that allow you to keep moving throughout the workout with minimal rest.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
15 box jumps (24in., 20in.)
15 wall balls (20lb, 14lb)
Beginning athletes can scale today’s WOD by reducing the number of repetitions per round and by modifying the movements. You can scale the box jumps by reducing the height of the box or by substituting box step-ups. You can scale the wall balls by substituting dumbbell thrusters, air squats, or sit-to-stands. Pick the options that work for you! A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
8 box jumps or box step-ups to a comfortable height
8 dumbbell thrusters (5lb, 3lb) or air 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:
15 minute AMRAP:
12 box jumps to a comfortable height
12 wall balls (14lb, 10lb)
Your score is the total number of rounds and repetitions 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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