Today’s WOD (“Workout of the Day”) is a 20 minute AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds of 10 deadlifts, 8 hang power cleans, 6 thrusters, 4 box jumps, and 2 wall walks as we can. This workout will allow you many chances to work on your wall walks. This is a great opportunity to improve this tricky movement! Consider spending a little extra time each round on the wall walks so that you can try a more difficult version of this movement than you usually perform. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
10 deadlifts (95lb, 65lb)
8 hang power cleans (95lb, 65lb)
6 thrusters (95lb, 65lb)
4 box jumps (24in., 20in.)
2 wall walks
Beginners can scale the movements, weights, and rep scheme. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
5 dumbbell deadlifts (8lb, 5lb)
4 dumbbell hang power cleans (8lb, 5lb)
3 dumbbell thrusters (8lb, 5lb) or air squats or sit-to-stands
2 box jumps to a comfortable height
1 inchworm
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:
20 minute AMRAP:
10 deadlifts (65lb, 45lb)
8 hang power cleans (65lb, 45lb)
6 thrusters (65lb, 45lb)
4 box jumps to a comfortable height
2 partial wall walks
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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