EMOM for 10 Minutes
Then a gymnastics WOD for quality:
Rest as necessary.
Results: Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg. For the L-Sit, broke it into 6 x 10sec/30sec rounds. For the Handstand hold did 2 x 30 sec holds.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Strict Press | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Back Squat Snatch Overhead Squat |
Task |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | GW | Pullups Dips Front Squats |
Task |
| Wednesday | M | Run | Task |
| Thursday | MWG | Deadlifts Toes to Bar Kettlebell Swings Burpees Handstand Pushups Pushups |
EMOM |
| Friday | MG | Run Box Jumps Weighted Lunges |
Task |
| Saturday | MWG | Row Burpees Push Press Toes to Bar Box Jumps Mountain Climbers |
Time |
| Sunday | MG | Box Jumps Wall Balls Prowler Push Kettlebell Swings Double Unders |
Task |
EMOM perform 6 rounds of the following sets (one round is all three sets for a total of 18 sets/18 minutes).
First minute (4th minute, 7th minute, etc.) –
Second minute (5th minute, 8th minute, etc.) –
Third minute (6th minute, 9th minute, etc.) –
Repeat for the 6 rounds…
Results: Made this one up on my own and it seems like it worked really well. Got the last pushup in the last round with 3 seconds to go, had to even breakup the handstand pushups. Be careful and try and use more core with the burpees and less arm or your pushups will be really hard. Right combination of keeping good controlled form since you have a whole minute, but also a good metcon because the volumes are high enough to get the blood pumping.
Taken from Atomic CF Monkey Monkey!
Every two minutes for 5 rounds (10 minutes)
5 x Strict Press @ 50kg
For time complete 15-12-9 of:
Results: 10:14
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Hanging Clean | EMOM |
| Wednesday | W | Lunges Bench Press |
EMOM |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | WG | Dumbell Rows Situps Deadlift |
Task |
| Thursday | WMG | Push Press Pullups Burpees |
Time |
| Friday | MW | Run Squats Box Jumps |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |