Today’s WOD (workout of the day) is an 18 minute AMRAP (As Many Reps As Possible). Your goal is to complete as many rounds of 20 lunges, 10 toes-to-bar, and 10 push-ups as you can during the 18 minute time limit. Try to keep a steady pace throughout today’s workout. Push hard! I know that you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
18 minute AMRAP:
20 alternating lunges
10 toes-to-bar
10 push-ups
Beginning athletes can scale today’s WOD by modifying the rep scheme and the movements. Please be especially careful while performing the lunges. Lunges can be modified by taking smaller steps, not lowering the knee all the way to the ground, and by using something for balance. Check out the lunges link at the bottom of this page for more information on how to modify lunges. A beginner’s version of today’s WOD could look like this:
Scaled 1:
18 minute AMRAP:
10 modified alternating lunges
5 toes-to-wall
5 wall push-ups
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:
18 minute AMRAP:
20 alternating lunges
10 hanging knee raises
10 kneeling push-ups
Your score is the total number of rounds and reps you complete during the 18 minute AMRAP. 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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