NEWS
- ROW CLINIC: Want to be more efficient at rowing? Saturday, April 9th, Kate Frietas will be breaking down the mechanics and technique of rowing! There are only 20 spots available for this clinic. If you’d like to attend, please write your name on the announcement board.
WOD
“Together Again-ish”
EMOM 20
1 – 15 Power Cleans
2 – 20 Push Ups
3 – 10 Chest to Bars
4 – 50 Double Unders
Weight: 115/75
EMOM 20
1 – 15 Power Cleans
2 – 10 Push Ups
3 – 10 Pull Ups
4 – 15 Attempts
Weight: 95/65
EMOM 20
1 – 10 Power Cleans
2 – 10 Bench Push Ups
3 – 5 Strict Pull Ups
4 – 75 Single Unders
Weight: 75/55
WOD GUIDANCE & GOALS
The intended stimulus of an emom, is to complete the designated work as fast as possible, and have time to rest before the next interval. For today’s workout, choose a weight for the power cleans that you can cycle for 15 reps unbroken, but you’re fighting for reps 10-15. For the push ups, do a big set then chip away at smaller sets to get them done in :20-:30. Do the chest to bars unbroken as long as possible (:10-:30). And the double unders (or attempts) should take :45-:60 to complete. Record weights, reps, and any modifications.
Post Mods to Comments. Compare to similar WOD HERE.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
Rest
65#; 10 push up (15 round 1); kpu; singles
75#/20/8-10 chest to bar each round/50
65#, 20/10KPU/50 Dubs (unbroken every round!)
75/10/pull up/su
Note to self – overcorrected from last time too easy
Gross. 1st round mcx, then reduced dubs to 25
12 PCs 65# last round 7
15 Push Ups last round 11
6 strict Pull Ups 4th round 2, last round RB
15 SUSUDUs
55# 10 reps, 10bench push ups, 10 BPUs( red/blk), 75 SUs
Just as gross-ish as the first iteration of this WOD.
Rounds 1 thru 3 – MCx
Round 4 – 1 Clean, 10 Push Ups, 5 C2B, 25 DU
Round 5 – 10 Cleans, 10 Push Ups, 5 C2B, 25 DU
10 cleans @75# / 10 push ups / 10 ring rows / 50 dubs
[15 cleans 1st round then dropped to 10 after experiencing the transition from dubs back to cleans. This was very hard, even with mods/scaled reps]
Rounds 1-3 & 5, MCx. Round 4 struggle bus and no clue what I did while trying to breath.
10 cleans at 105# / 15 pushups / 1o ring rows / 25 dubs
Was holding on for dear life by Round 5…..
15 cleans@ 65#
15 box pushups
5 banded strict pull-ups
15 ball slams
mcx
— if that was one more round, then 🤢. got grippy too.
MC- 5 strict PU rounds 1-3
Same but scaled to 15 push-ups rounds 4-5
My setup:
12 cleans 55#
7 Push ups-legitimate ones:)
7 pull ups – no band 🙂
DUs – just 40 sec of effort
Mcx