To begin our week, we will perform a 15 minute AMRAP (“As Many Reps As Possible”).That means that for 15 minutes we will perform as many rounds of 5 calories of rowing and 5 thrusters as we can. Pick a weight for the thrusters that feels fairly light and easy at first. Try to challenge yourself by moving faster and completing more rounds in today’s workout, rather than by moving a heavier weight.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
15 minute AMRAP:
5 calorie row
5 thrusters (95lb, 65lb)
AMRAPs scale automatically. Beginners will naturally perform fewer rounds and repetitions than more experienced athletes. However, other modifications can be made as well. You can substitute dumbbell thrusters for thrusters with a barbell or perform air squats or sit-to-stands if thrusters aren’t right for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15 minute AMRAP:
5 calorie row
5 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:
For time:
15 minute AMRAP:
5 calorie row
5 thrusters (45lb, 35lb)
Your score is the total number of rounds and reps you complete during the 15 minute AMRAP. 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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