WOD
“Wasting Angels”
EMOM 18
1 – 15/12 Calorie Row
2 – 15 Wall Balls
3 – 12/9 Calorie Bike
4 – 10 Squat Cleans
5 – 15 Pull Ups
6 – Rest
Weight: 20/14, 135/95
EMOM 18
1 – 12/9 Calorie Row
2 – 15 Wall Balls
3 – 11/8 Calorie Bike
4 – 10 Squat Cleans
5 – 7 Pull Ups
6 – Rest
Weight: 14/10, 115/75
EMOM 18
1 – 10/7 Calorie Row
2 – 10 Wall Balls
3 – 10/6 Calorie Bike
4 – 10 Squat Cleans
5 – 10 Ring Rows
6 – Rest
Weight: 10/6, 75/55
WOD GUIDANCE & GOALS
Nothing like a long emom on a Monday! Complete the designated amount of work within the minute, and scale reps to meet the 1 min parameter. Go unbroken every round of wall balls, 5/5 on the squat cleans, and possibly unbroken or 10/5 on the pull ups. Yes, that’s a rest minute six! Challenge yourself to maintain the rep scheme you started with. Record any modifications you made.
Post Mods to Comments.
HOME WOD
EMOM 18
1 – 200 Meter Run
2 – 20 Squats
3 – 200 Meter Run
4 – 20 Mt.Climbers
5 – 200 Meter Run
6 – Rest
ENDURANCE
10 x 300m on the 2:00