Today’s workout is an AMRAP (As Many Reps As Possible) that includes wall balls, pull-ups, and inchworms. The goal is to complete as many rounds of 12 wall balls, 6 pull-ups, and 3 inchworms as you can during the sixteen minute workout. Try to work through the wall balls and pull-ups quickly, and use the inchworms to get your breath back. Have fun!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
16 minute AMRAP:
12 wall balls (20lb, 14lb)
6 pull-ups
3 inchworms
Beginners can change the rep scheme and substitute ring rows for pull-ups. If inchworms are particularly difficult for you, try substituting 4 slow repetitions of touching your toes then reaching for the ceiling instead. You can also alternate rounds of inchworms and toe touch and reach. Do what works for you!
Scaled 1:
16 minute AMRAP:
8 wall balls (10lb, 10lb)
4 ring rows
2 inchworms or 4 toe touch and reach
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:
16 minute AMRAP:
12 wall balls (14lb, 10lb)
6 jumping pull-ups
3 inchworms
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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