Today WOD is an altered version of the workout we performed on 10/10/19. That workout was a tabata-style WOD with wall balls, toes-to-bar, Superman holds, downward-facing dog stretch, and child’s pose. Today, instead of performing those movements as a tabata, we will be doing them as AMRAPs (As Many Reps As Possible). You will get to decide how long to work and how long to rest instead of having a tabata timer telling you when to stop and go. Which do you prefer?
If you are comfortable working out and feel capable, please perform the following WOD as prescribed (Rx). Treat the last round as a cool down. Alternate between the downward-facing dog stretch and the child’s pose as desired. This round will not be counted in your score.
Rx:
4 minute AMRAP:
Wall balls (20lb, 14lb)
Rest 2 minutes
4 minute AMRAP:
Toes-to-bar
Rest 2 minutes
4 minute AMRAP:
Superman holds
Rest 2 minutes
For 4 minutes:
Alternate between downward-facing dog stretch and child’s pose
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale the movements and the weights. Beginners, please don’t worry about how high you throw the wall ball. Just focus on your form, and do the best you can. A beginner version of today’s WOD could look like this:
Scaled 1:
4 minute AMRAP:
Wall balls (10lb, 10lb)
Rest 2 minutes
4 minute AMRAP:
Toes-to-rig
Rest 2 minutes
4 minute AMRAP:
Superman holds
For 4 minutes
Alternate between downward-facing dog stretch and child’s pose
Find the modifications that are right for you. If you have been performing hanging knee lifts, today might be a good day to try jumping toes-to-bar. Just do the best you can. There’s no need for perfection around here! Another version of today’s WOD might look like this:
Scaled 2:
4 minute AMRAP:
Wall balls (14lb, 10lb)
Rest 2 minutes
4 minute AMRAP:
Jumping toes-to-bar
Rest 2 minutes
4 minute AMRAP:
Superman holds
Rest 2 minutes
For 4 minutes:
Alternate between downward-facing dog stretch and child’s pose
Your score is the total number of reps you complete during today’s workout. Remember that even though you are trying to be quick, Superman holds are more effective if they are done in a slow, controlled movement. Don’t rush through them for the sake of more reps. Treat round number 4 as a cool down. It is not counted in your score.
Not sure what some of the movements are? Click on the following links for more information:
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