Today’s WOD is an AMRAP (“As Many Reps As Possible”) consisting of rounds of 5 push-ups, 10 ring rows, 15 air squats, and 20 lunges. Your goal is to complete as many rounds as you can in the 18 minute workout period. Your whole body will be feeling today’s workout before the end, but keep going. Push hard for every last round and repetition!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
5 push-ups
10 ring rows
15 air squats
20 alternating lunges
Beginners can reduce the workout time and scale the movements and rep scheme as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
4 ring rows
6 wall push-ups
8 air squats or sit-to-stands
10 modified lunges
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:
18 minute AMRAP:
4 kneeling push-ups or box push-ups
8 ring rows
12 air squats
16 alternating lunges
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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