EMOM in 12 minutes
Odd Minutes:
6 Back Squats (275/205 lb)
Even Minutes:
12 4-Count Mountain Climbers
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: Back SquatMountain Climber
Competitions:
Similar Wods
Saturday 211127
Saturday 211127
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Post rounds completed to comments.
Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans
Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.
Wednesday 230705
Wednesday 230705
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Post rounds completed to comments.
Compare to 211127.
Scaling:
Watch “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans
Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.
Thursday 221215
Thursday 221215
For 30 minutes complete:
3 squat cleans on the odd minutes
12/15-calorie bike on the even minutes
♀ 155 lb ♂ 225 lb
Post results to comments.
Scaling:
Today’s workout is a physical and mental test. The weight on the cleans should be challenging for a set of 3. Quick singles are acceptable. Reduce the bike calories if you are unable to complete the first interval in 40 seconds or less.
Intermediate Option:
For 30 minutes complete:
3 squat cleans on the odd minutes
10/13-calorie bike on the even minutes
♀ 125 lb ♂ 185 lb
Beginner Option:
For 20 minutes complete:
3 squat cleans on the odd minutes
7/12-calorie bike on the even minutes
♀ 55 lb ♂ 75 lb
Jumping Jack Flash
For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks