Today’s workout is a 16 minute AMRAP (As Many Reps As Possible). Try to complete as many rounds of 200 meters on the rower, 5 deadlifts, and 10 box jumps as you can during the 16 minute work period. Modify the movements and weights as needed so that you can keep moving steadily through the WOD. As always, though, be very careful performing both the deadlifts and the box jumps. Even though the goal is to perform as many repetitions as possible, it is better to be slow and safe than fast and injured.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
200 meter row
5 deadlifts (185lb, 135lb)
10 box jumps (24in., 20in.)
Beginners can perform kettlebell deadlifts instead of deadlifts with a barbell and can lower the height of the box jumps. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
200 meter row
5 kettlebell deadlifts (20lb, 15lb)
10 box jumps to a comfortable height or 10 box step-ups
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:
200 meter row
5 deadlifts (135lb, 95lb)
10 box jumps to a comfortable height
Your score is the total number of rounds and reps you complete during the 16 minute AMRAP. If you would 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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