Today’s WOD is an AMRAP (As Many Reps As Possible) containing box jumps, power cleans, and inchworms. Though the goal of today’s workout is to perform as many repetitions as you can, please be cautious on the box jumps. It is easy to miss a box jump and hurt yourself as you get tired. Please switch to box step-ups if you need to. Also, pick a weight for the power cleans that you can move well. The goal is to move steadily through today’s workout with few breaks for rest.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
14 minute AMRAP:
20 box jumps (24in., 20in.)
10 power cleans (95lb, 65lb)
5 inchworms
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 power cleans for power cleans with a barbell, and reduce the number of reps each round. A beginner’s version of today’s WOD could look like this:
Scaled 1:
14 minute AMRAP:
12 box jumps to a comfortable height
6 dumbbell power cleans or hang power cleans (15lb, 8lb)
2 inchworms
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:
14 minute AMRAP:
20 box jumps (20in., 20in.)
10 power cleans (75lb, 55lb)
5 inchworms
Your score is the number of rounds and reps you complete during the 14 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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