Let’s start our week with a fast-paced AMRAP (As Many Reps As Possible) in which you will complete as many rounds of 10 wall balls and 5 burpee box jump overs as you can in the thirteen minute time limit. You will be moving quickly as you complete today’s WOD, but please be careful on the box jumps. It is easy to trip and injure yourself as you get tired, so switch to box step-ups if you need to.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
13 minute AMRAP:
10 wall balls (20lb, 14lb)
5 burpee box jump overs (24in., 20in.)
If you struggle with wall balls, you can perform dumbbell thrusters, air squats, or sit-to-stands instead. Beginners can also modify their burpees to make today’s workout more accessible. A beginner’s version of today’s workout could look like this:
Scaled 1:
13 minute AMRAP:
5 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
5 elevated, no push-up burpees
5 box jumps to a comfortable height
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:
13 minute AMRAP:
10 wall balls (14lb, 10lb)
5 step-back burpee box jump overs to a comfortable height
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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