We will commemorate the last day of June with a 20 minute AMRAP (As Many Rounds and Reps As Possible). The goal today is to complete as many rounds of 15 calories on the rower and 10 power cleans as you can during the 20 minute workout. Twenty minutes is on the longer side for a WOD, so make sure to pace yourself! Please be thoughtful when picking your weight for the power cleans. You should be able to complete the cleans in two sets or less for most of the workout. Don’t go too heavy! Pick a weight that you can move well.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute AMRAP:
15 calorie row
10 power cleans (95lb, 65lb)
Beginners can reduce the number of calories rowed each round, and dumbbell power cleans can be substituted for power cleans with a barbell. A trainer bar could also be used for today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
10 calorie row
10 dumbbell power cleans or hang power cleans (10lb, 5lb)
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:
20 minute AMRAP:
15 calorie row
10 power cleans (45lb, 35lb) or dumbbell power cleans (20lb, 15lb)
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 number of rounds and reps you complete during the 20 minute AMRAP. 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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