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Thursday - 9/23/21

Writer's picture: EllieEllie

Today’s workout is a 12 minute AMRAP (As Many Reps As Possible). Try to complete as many rounds of 4 push presses, 8 leg raises, and 12 lunges as you can during the 12 minute work period. Modify the movements and weights as needed so that you can keep moving steadily through the WOD.


If you are an experienced athlete and feel capable, please perform the following WOD:


Experienced:

12 minute AMRAP:

4 push presses (95lb, 65lb)

8 leg raises

12 alternating lunges


Beginners can perform dumbbell push presses instead of push presses with a barbell and can modify the lunges by taking smaller steps, not lowering the back knee as close to the ground, or by using the wall or rig for help stabilizing. The rep scheme can also be adjusted to make the WOD more doable. A beginner’s version of today’s workout could look like this:


Scaled 1:

12 minute AMRAP:

4 dumbbell push presses (8lb, 5lb)

6 leg raises

8 modified lunges


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:

12 minute AMRAP:

4 push presses (55lb, 45lb)

8 leg raises

12 alternating lunges


Your score is the total number of rounds and reps you complete during the 12 minute AMRAP. If you would 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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