Today’s WOD is an AMRAP (“As Many Reps As Possible”) containing box jumps, hang power cleans, and wall walks. The goal of today’s workout is to perform as many rounds of 9 box jumps, 6 hang power cleans, and 3 wall walks as you can in the 18 minute workout period. However, please be very cautious on the box jumps and the wall walks. It is easy to miss a box jump and hurt yourself, and being upside down is also precarious. Please switch to box step-ups, modified wall walks, or inchworms if you need to. You’ll still get in a great workout even if you make these modifications! So work hard, but be careful out there!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
9 box jumps (24in., 20in.)
6 hang power cleans (105lb, 75lb)
3 wall walks
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. Reduce the height of the box jumps; substitute dumbbell hang power cleans for hang power cleans with a barbell; and perform inchworms instead of wall walks. You can also perform box step-ups instead of box jumps if jumping doesn’t feel right for you today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
8 box jumps or box step-ups to a comfortable height
4 dumbbell hang power cleans (15lb, 8lb)
2 inchworms
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:
18 minute AMRAP:
9 box jumps to a comfortable height
6 power cleans (75lb, 55lb)
3 partial wall walk or 6 inchworm push-ups
Your score is the total number of rounds and repetitions you complete during the 18 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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