It’s a brand new week, Community Fitness Club! We will begin the week with a 15 minute AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds of 3 power cleans, 6 push-ups, and 12 lunges as you can during the 15 minute workout period. Try to go heavier on the power cleans today. Challenge yourself, but if you find that it’s too much, please drop down to a lighter weight. No workout is worth injuring yourself for!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
3 power cleans (135lb, 95lb)
6 push-ups
12 alternating lunges
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. Pick variations that are right for you today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
3 dumbbell power cleans (15lb, 10lb)
6 wall push-ups
8 modified lunges
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:
3 power cleans (95lb, 65lb)
6 kneeling push-ups or box push-ups
12 alternating lunges
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 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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