EMOM Activator for 6min
1st min = 30 sec Lateral Over Bar Burpees, 30 sec rest
2nd min = 30 sec Hang Muscle Cleans 45/35 or 65/45 or 75/55 or 95/65, 30 sec Rest
3rd min = 30 sec Shoulder To Overhead, 30 sec Rest
Repeat
This is not for max reps, but quality movement, warm-up and activation.
6 minutes to Build Up to WOD weight
E4MOM x 4 Sets:
-3 Burpee C2B RX+ 3 Burpee Bar Muscle-Ups
-7 Pull-Ups
-5 Hang Power Clean 155/105 RX+ 185/125 MRX 125/80
-5 Shoulder To Overhead
-10 Lateral Jumps 24/20″ RX+ 30/24″ MRX 18/12″
**Score = Slowest Round**
CFHSV Running & Endurance WOD:
3 Rounds Of:
Tabata bike
rest 1 minute
Tabata squats
rest 1 minute
After last round of Tabata, rest 3 minutes, then:
1 mile run for time
Activated with 95#
1:05/1:00/1:00/:59 RX
57/56/53/52 rx
9AM: R&E
Open Gym: today’s WOD:
1:23 / 1:22 / 1:22 / 1:19 RX+
Great training!
Open Gym
2:22 – 2:15 – 2:18 – 2:16
Fun workout!! ?
rx
11:45am Open Gym:
12-15-2017 Wod – “The Kitchen Sink”
26:50, scaled
– Coming off virus, still weak.
– 53#KB, 115#BB, all 400m runs, subbed rope climbs w/10 pull-ups, hspus, unanchored sit-ups.
.58, 1:01, 1:02, 1:01 Rx+