We will begin the week with a 15 minute AMRAP (“As Many Reps As Possible”) containing pull-ups, burpees, and thrusters. Both burpees and thrusters jack up the heart rate, so your challenge today will be managing that while pushing to complete as many rounds as possible before the 15 minutes are up. Good luck!
If you are an experienced athlete and feel capable, please perform the following WOD:
15 minute AMRAP:
5 pull-ups
5 burpees
5 thrusters (95lb, 65lb)
5 burpees
Beginners please modify today’s workout as needed. Ring rows can be substituted for pull-ups, and the burpees and thrusters can be scaled. Just do your best! A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
5 ring rows
5 elevated, no push-up burpees
5 dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
5 elevated, no push-up burpees
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:
5 jumping or banded pull-ups
5 burpees
5 thrusters (45lb, 35lb)
5 burpees
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 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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