Today’s workout is another AMRAP (“As Many Reps As Possible”). Push hard to complete as many rounds of 100 feet of dumbbell farmers carry, 20 dumbbell deadlifts, 5 dumbbell push presses, 50 feet of walking lunges, and 25 feet of broad jumps as you can in 16 minutes. The distances don’t have to be exact today. Just estimate the best you can! (25 feet is approximately 8 big steps.)
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
100 feet of farmers carry (50lb, 35lb)
20 dumbbell deadlifts (50lb, 35lb)
5 dumbbell push presses (50lb, 35lb)
50 feet walking lunges
25 feet of broad jump
If the experienced version of the workout isn’t right for you today, you can reduce the weight of the dumbbells and modify the lunges and the broad jumps. Short, two-footed bunny hops or longer leaps with one leg leading are both good substitutions for the more difficult broad jump. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
100 feet of farmers carry (12lb, 8lb)
12 dumbbell deadlifts (12lb, 8lb)
5 dumbbell push presses (12lb, 8lb)
12 modified lunges
25 feet of bunny hops, leaps, or broad jumps
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:
100 feet of farmers carry (35lb, 25lb)
20 dumbbell deadlifts (35lb, 25lb)
5 dumbbell push presses (35lb, 25lb)
50 feet walking lunges
25 feet of broad jump
Your score is the total number of rounds and reps you complete in 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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