Happy Monday, Community Fitness Club! We will begin the week with an AMRAP (“As Many Reps As Possible”) where the goal is to complete as many rounds of 4 pull-ups, 8 push-ups, and 12 wall balls as you can during the 15 minute workout period. Please modify as needed so that you can work steadily through the workout with only short breaks. Also, have fun out there today!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
4 pull-ups
8 push-ups
12 wall balls (20lb, 14lb)
Beginners can scale today’s workout to make it more doable. Ring rows can be substituted for pull-ups; wall push-ups can be substituted for regular push-ups; and the rep scheme can be adjusted. The wall balls can also be scaled in a number of ways. Pick the option that works best for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
3 ring rows
6 wall push-ups
9 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), 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:
16 minute AMRAP:
2 pull-ups or 4 jumping or banded pull-ups
4 push-ups or 8 box or kneeling push-ups
10 wall balls (14lb, 10lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total number of rounds and reps you complete during the 16 minute AMRAP. 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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