For today’s workout, you will perform as many rounds of 8 box jumps, 6 power cleans, 4 push presses, and 2 wall walks as you can during the 14 minute workout period. Pick a barbell weight and wall walk modification that allows you to move steadily with few breaks. Push hard and move fast, but as always, be careful on the box jumps! Lower the box height or switch to box step-ups if you start to feel shaky!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
14 minute AMRAP:
8 box jumps (24in., 20in.)
6 power cleans (95lb, 65lb)
4 push presses (95lb, 65lb)
2 wall walks
Beginners can reduce the height of the box jumps, scale the weight of the power cleans and push presses, and substitute inchworms for wall walks. A beginner’s version of today’s WOD could look like this:
Scaled 1:
14 minute AMRAP:
8 box jumps or box step-ups to a comfortable height
6 dumbbell power cleans (8lb, 5lb)
4 dumbbell push presses (8lb, 5lb)
2 inchworms
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:
14 minute AMRAP:
8 box jumps to a comfortable height
6 power cleans (65lb, 45lb)
4 push presses (65lb, 45lb)
2 partial wall walks or 4 inchworm push-ups
Your score is the total number of rounds and reps you complete during the 14 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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