20 minute amrap – Thu 6.07.18

 In W.O.D.

Skill:  As needed for warm up and skill development

Conditioning: Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 121220.


Related:
• The Wall Ball


Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell


MARK your calendars!!

  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
  • Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Saturdays at 8 AM – Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!
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