Posts Tagged ‘EMOM’

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Today’s wod should be pretty nice to my hands 🙂 Other then the strength but I’m going to wear my grips and tape my hands so hopefully that will not really bother them either.

Strength

Back Squat & Front Squats (Doing a 8 week program with both back and front squats and I’m the 4th week)

WOD:
15 Minute AMRAP
20 Stationary Reverse Lunges
20 Box Jumps 20 (for all)
20 AMSUs

e3ca4cfd71579e8c145f00a35b5ca210Okay its 530am and I am about ot head out the door to go rock out this WOD and may I add it is sooooo cold! I’m starting to wonder if I still live in SC or if I’m back in upstate Ny?!? It’s 35 out and of course there is a mile run at the start of the wod and one at the end. I not only hate running (But do need to work on it so I can’t complain to much about that part) But I hate hate hate hate more then anything the cold! lol I’m only two months away from competing for the first time at the Garage games so I cant slack and get back into bed and stay there all day! Okay enough complaining from me for today on to today’s WOD-

Strength:
20 Minute EMOM: Hang Clean

WOD:
Buy-In: Run 1 Mile
5 Rounds for Time of:
10 Push Press (95/65)
10 OH Lunge Steps (95/65)
Cash Out: Run 1 Mile

Bonus:
20 Meter Handstand Walk

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Factoring in the fact that I could hardly walk today I think I did okay. 55lbs for the EMOM (that was my one rep max 2 months ago) and 10:43 for the WOD. Scaled.

Strength:
20 Minute EMOM: 3 Strict Press

WOD:
3 Rounds for Time of:
Row 400 meters
10 Handstand Push Ups
10 Single Arm KB Press (53/35)

Bonus:
30 Sit-2-Stands