WOD
“Press”
Press
2×8 at 67%
2×6 at 70%
3×4 at 75%
2×8 at 67%
2×6 at 70%
3×4 at 75%
EMOM 12
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
Press
2×8 at 67%
2×6 at 70%
3×4 at 75%
2×8 at 67%
2×6 at 70%
3×4 at 75%
EMOM 12
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
Press
2×8 at 67%
2×6 at 70%
3×4 at 75%
2×8 at 67%
2×6 at 70%
3×4 at 75%
EMOM 12
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
WOD GUIDANCE & GOALS
HEAVY DAY! Yes, those percentages are correct. You will start your working sets at almost a 7/10 effort. Reps 6-8 will get spicy. Same for the sets of 6, reps 4-6 will start to feel heavy. Then for the sets of 4 reps, reps 2-4 feel heavy. For the EMOM, start with a plate push down and back on the turf (about :30), then continue with an abdominal massacre.
Post Weight to Comments.
HOME WOD
EMOM 12
1. 50m shuttle sprint
2. 20 Alternating V-Ups
3. 20 Russian Twists
4. 20 Hollow Rocks
1. 50m shuttle sprint
2. 20 Alternating V-Ups
3. 20 Russian Twists
4. 20 Hollow Rocks
ENDURANCE
8 x Tabata for distance
50,55,60
40#/42#/45#, thanks Kristina
60-62-65
105 / 125 / 145
150 next time, if I’m rested
115# / 125# / 135#
110 / 120 / 130
95/105/115
95/100/105
75/80/85
45/55/50 (could not do the whole set at 55). Thanks for the push Marianne and Rap.
67/70/75#
Foundations is helping for sure
95/105/115