A Twisted EMOM
It’s another long one today, with a fun way to combine barbell work with some more basic movements. On the surface, it’s a chipper of some of our simpler, foundational movements. But the catch today is that every minute, on the minute (starting with “Go!”) we’ll come to our bar wherever we are in the WOD and perform one heavy squat snatch. We’ll have plenty of time to warm this up and find the right weight for you. This should be a lot of fun, but can also feel similar to the other EMOMs we’ve been doing lately. So come ready to sweat hard and pace yourself a little beyond what you thought possible.
WOD:
50 pull ups
50 wallballs (20/14)
50 kb swings (1.5/1)
50 push ups
50 box jumps (24/20)
*Every Minute On the Minute perform 1 snatch (115/80)
WoD: 19:56 with some significant scaling: 60# snatch; green-banded pullups; 20# WB; 1.25 KB; box pushups; 24′ box jumps. A doozy esp with the EMOM snatches (but at least that afforded me a little time to rest between activities). Props to Ian for the Rx!
24:38
– 45# snatch
– PU – green and blue band
– 10# WB
– 1.0 KB
– push-ups on 30″ box
– 20″ box jumps