Like yesterday, today’s workout is an AMRAP. Today you will complete as many rounds of 5 push presses, 10 deadlifts, and 20 lunges as you can in the 12 minute workout period. The deadlifts are light today, but still be mindful of your form. Move quickly but carefully throughout the workout, and scale as needed. You will still get in a good workout even if you modify the movements, weights, or rep scheme!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
5 push presses (95lb, 65lb)
10 deadlifts (95lb, 65lb)
20 lunges
As I said yesterday, AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners can perform dumbbell push presses and kettlebell deadlifts and can also modify the lunges as needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
4 dumbbell push presses (8lb, 5lb)
8 kettlebell deadlifts (20lb, 15lb)
12 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:
5 push presses (55lb, 45lb)
10 deadlifts (55lb, 45lb)
20 lunges
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
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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