Back to Back EMOMs
Hi everybody! Today’s WOD can easily be done in or out doors so with the weather beginning to get better, getting outside for a bit (with proper etiquette) is important. Go find you a nice space in the sun, away from others get this one done. Be sure to take your phone, you’ll need a timer.
For Mobility, be sure to focus your joints starting at the bottom and working up. Get ankles, knees, hips, midsection, shoulders properly warmed up and ready for the exercises.
Today’s WOD is two 6 minute EMOMs alternating between two movements.
First, will be Max Effort Step-Ups and Max Effort Hand Release Push-Ups.
Alternate each minute between these two exercises giving your best effort for three rounds each.
Second, will be Max Effort Jumping Air Squats and Max Effort Chair Dips. Again, Alternate each minute between these two exercises giving your best effort for three rounds each.
If you’re outside, find a space near a bench, wall, high curb, etc. Use that for your step ups and dips. Don’t let this simple format fool you, this will definitely bring a burn so don’t go too quickly out of the gate, or your overall numbers will reflect. Just like Fran, find a scale and a pace that allows you to keep moving and really tax the system.
Coach Jenna has granted an extra credit assignment: “can hold a weight for extra credit” so do it!
As always, stay safe and healthy and this too shall pass! Can’t wait to see you all soon!
EMOM 6 Min 1: Max step-ups* Min 2: Max hand-release push-ups
Directly into:
EMOM 6 Min 1: Max jumping air squats Min 2: Max chair dips
*Step up to a ledge, bench, chair —
Back at it with my rock, which I used for thrusters instead of jumping air squats. 216 reps. Dips got painful there at the end! Thx, Mike!
Chair for step-ups and dips, 230 reps.