Today’s workout is a 15 minute AMRAP (As Many Rounds and Reps As Possible). The goal today is to complete as many rounds of 30 double unders, 200 meter rows, and 10 deadlifts as you can during the 15 minute workout. Even though you are trying to move quickly, please perform the deadlifts carefully! Keep your back straight, and err on the side of caution when choosing which weight to use. You should be able to complete the deadlifts 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:
15 minute AMRAP:
30 double unders
200 meter row
10 deadlifts (225lb, 155lb)
Beginners can perform imaginary jump ropes or single unders according to their current abilities. They can also perform kettlebell deadlifts rather than deadlifts with a barbell. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
30 imaginary jump rope or 15 single unders
200 meter row
10 kettlebell deadlifts (20lb, 15lb)
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:
15 minute AMRAP:
60 single unders
200 meter row
10 deadlifts (135lb, 95lb)
Your score is the number of rounds and reps you complete during the 15 minute 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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