Happy Monday, Community Fitness Club! We will begin the week with a 12 minute AMRAP (As Many Reps As Possible). The goal today is to complete as many rounds of 3 pull-ups, 6 push presses, 9 wall ball squat cleans as you can during the 12 minute workout. This workout is deceptively challenging. If you push yourself, your heart rate will rise quickly and stay high throughout the workout. Try to push past this discomfort and see just how much you can really accomplish!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
3 pull-ups
6 push presses (95lb, 65lb)
9 wall ball squat cleans (20lb, 14lb)
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. Ring rows can be substituted for pull-ups, and dumbbell push presses and can be substituted for push presses with a barbell. If wall ball squat cleans don’t work for you today, try wall ball goblet squats, air squats, or sit-to-stands instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
3 ring rows
6 dumbbell push presses (10lb, 5lb)
9 wall ball squat cleans or goblet squats (10lb, 10lb)
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:
12 minute AMRAP:
3 jumping pull-ups
6 push presses (45lb, 35lb) or dumbbell push presses (20lb, 15lb)
9 wall ball squat cleans (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 number of rounds and reps you complete during the 12 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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