Let’s mark hump day with a 12 minute AMRAP (“As Many Reps As Possible”). Today you will complete as many rounds of 4 thrusters, 8 sit-ups, 4 power cleans, and 8 leg raises as you can in the 12 minute workout period. Pick scaling options that challenge you today, and push to complete as many rounds and repetitions as you can!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
4 thrusters (105lb, 75lb)
8 abmat sit-ups
4 power cleans (105lb, 75lb)
8 leg raises
Beginners can scale the movements and rep scheme in today’s WOD to make it more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
3 dumbbell thrusters (8lb, 5lb) or air squats or sit-to-stands
6 anchored or assisted sit-ups
3 dumbbell power cleans (8lb, 5lb)
6 leg raises
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:
12 minute AMRAP:
4 thrusters (75lb, 55lb)
8 abmat sit-ups
4 power cleans (75lb, 55lb)
8 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 total number of rounds and repetitions 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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