Today’s WOD is another AMRAP (“As Many Reps As Possible”). For 15 minutes, you will complete as many rounds of 10 Russian kettlebell swings and 5 box jumps as you can. If you’re feeling recovered after “Murph” on Monday push hard. Otherwise, scale the workout by using a lighter kettlebell, jumping onto a shorter box, or by moving a little slower. It’s important to listen to your body and do what’s right for you today!
If you are an experienced athlete and feel capable, please perform the following WOD. Notice that the kettlebell swings are Russian, that is swung to eye level. Also, make sure you stand all the way up at the top of each box jump!
Experienced:
15 minute AMRAP:
10 Russian kettlebell swings (53lb, 35lb)
5 box jumps (24in., 20in.)
Beginners, please pick a kettlebell weight that you can perform safely and that you can swing with good form. Also, if you don’t feel up for jumping today, consider substituting box step-ups instead. You can hold onto your kettlebell during these step-ups for added difficulty or perform them with your body weight only. Choose the option that is right for you today!
Scaled 1:
15 minute AMRAP:
10 Russian kettlebell swings (20lb, 15lb)
5 box jumps or 6 box step-ups to a comfortable height
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:
15 minute AMRAP:
10 Russian kettlebell swings (35lb, 22lb)
5 box jumps to a comfortable height
Your score is the total number of rounds and reps 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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