WOD
“Give It Back”
EMOM 30
1. 12/9 Calorie Bike
2. 4 Clean + Jerks
3. 12 Burpees
Weight: 205/145
EMOM 30
1. 10/8 Calorie Bike
2. 4 Clean + Jerks
3. 12 Burpees
Weight: 165/115
EMOM 30
1. 8/6 Calorie Bike
2. 4 Clean + Jerks
3. 9 Burpees
Weight: 115/75
WOD GUIDANCE & GOALS
We love a good EMOM! Minute one, complete the bike calories in :30-:45, and scale to meet the time domain. Minute two, choose a weight for the clean and jerk that’s heavy and you can only do single reps. Minute three, push your pace on the burpees! Record modifications and weight.
Post Weight to Comments.
HOME WOD
EMOM 30
1. 200 Meter Run
2. 20 Sit Ups
3. 12 Burpees
ENDURANCE
On the 4 min for 40
400 Meter Run
10 burpees, 6 calories, 3 @80#
6c / 9 burpees/60#, ( r6 – 10, 5c, 7 burpees )
105#, 8 cals, 10 brps
started at 115 and 12 brp and quickly dropped.
10/75#/10
10 frsq @135 from rack
Rest MCx
Correction, back squats
Rounds 1 – 6 @ MAx.
Rounds 7 – 10 – I was present.
8-10/155/10
So fun (and gross)!
8 /125/12 woo hoo!
145# 12/12
9 cal/105#/12-9 burpees
Just tried to not puke from 12:00 on…
10/165#/10
—holy shnikies was this a grind. that was the right mod for me today after yesterdays thruster-fest.
12/155#/12
rounds 1-8: 12-185#-12
rounds 9-10: 6-185#-12
great workout.
155/12/12
we only did 5 rounds