NEWS

POP UP CLINIC: TOMORROW Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!

WOD

“Two Times the EMOM”

METCON

EMOM 10
100 Meter Run
EMOM 10
1 – 15 Russian Swings
2 – :45 Plank
Weight: 70/53

MASTERS

EMOM 10
100 Meter Run
EMOM 10
1 – 15 Russian Swings
2 – :45 Plank
Weight: 53/35

MOVE

EMOM 10
100 Meter Run
EMOM 10
1 – 15 Russian Swings
2 – :45 Plank
Weight: 35/26

WOD GUIDANCE & GOALS
Do NOT underestimate the first EMOM 10. Run 100 meters (:13-:20) on the minute, and use the remaining time to recover. Stay CONSISTENT from minute to minute. For the second EMOM, choose a kettlebell that is heavy, and swing it to eye height. The swings will take :30-:45. Then on the second minute hold a :45 plank. Record your slowest and fastest splits for the 100 meters, and post your weight for the kettlelbell.

Post Times to Comments.

HOME WOD

EMOM 10
100 Meter Run
EMOM 10
1 – 15 Russian Twists
2 – :45 Plank

ENDURANCE

EMOM 10
100 Meter Run