Today’s workout is a 12 minute AMRAP (“As Many Reps As Possible”). That means that we will be performing as many rounds of 10 wall ball squat cleans, 8 toes-to-bar, and 6 handstand push-ups as we can in the 12 minute time limit. Because the rep numbers are small for each movement, try to keep your sets as unbroken as possible.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
10 wall ball squat cleans (20lb, 14lb)
8 toes-to-bar
6 handstand push-ups
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, you may need to scale in other ways as well. Beginners can substitute goblet squats, air squats, or sit-to-stands for wall ball squat cleans; toes-to-rig or toes-to-wall for toes-to-bar; and dumbbell push presses for handstand push-ups. The rep scheme can also be scaled. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
8 wall ball goblet squats, air squats, or sit-to-stands
6 toes-to-rig
4 dumbbell push presses (12lb, 8lb)
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:
14 minute AMRAP:
10 wall ball squat cleans (14lb, 10lb)
8 hanging knee raises
6 box handstand push-ups or 6 handstand kick-ups with controlled descent
Your score is the total number of rounds and reps you complete during the 12 minute 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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