Today’s WOD is a short AMRAP (As Many Rounds or Reps as Possible). You will be alternating between power cleans and leg raises for 12 minutes, trying to complete as many rounds and repetitions as possible.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
12 minute AMRAP:
10 power cleans (95lb, 65lb)
20 leg raises
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 power cleans or dumbbell hang power cleans instead of power cleans with a barbell and can reduce the number of leg raises performed each round. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
10 dumbbell power cleans or hang power cleans (10lb, 5lb)
10 leg raises
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:
12 minute AMRAP:
10 power cleans (75lb, 55lb) or dumbbell power cleans (35lb, 25lb)
15 leg raises
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 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 on each of the exercises and how they can be modified:
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