EMOM 32
1 – 250/200 Meter Row
2 – 15 Burpees
3 – 15 KB Swings
4 – 30 Sit Ups
MCx: 53/35
MAx: 12 burpees, 35/26
MVx: 200/150m, 9 in+outs, 12 kbs 26/18, 20 sit ups
GOALS + GUIDANCE: Complete the designated work on the minute, leaving anywhere between :05-:15 to rest before the next interval. […]
5 Rounds
15 Power Cleans
15 Pull Ups
MCx: 135/95
MAx: 115/75, 8 pull ups (band)
MVx: 75/55, ring rows
WOD GOALS + GUIDANCE: Fifteen reps… it’s not ten, which for most movements can be done unbroken. It’s also not twenty, which usually requires a break. It’s the inbetween… go unbroken? break it […]
GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 85% and hold for the remaining two sets. )
5 Rounds
200 Meter Run
10 Pistols
5-4-3-2-1 Wall Walk
MAx: assisted/modified pistol, modified wall walks
MVx: 150m, lunges […]
Start the push press sets at your 4th attempt for the press. Remember with the push press to use a dip drive with your legs and hips.
GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Hold 85% across.)
27-21-15-9 Toes to Bar
81-63-45-27 Double Unders
MAx: knee […]
Take 5 attempts at a 1 rep max press. A failed attempt counts as a set.