WOD
“Woman”
EMOM 24
1 – 15 Toes to Bar
2- 15 DB Step Ups, 20″
3 – 5 Wall Walks
4 – 15/12 Cal Bike
Weight: 50/35
EMOM 24
1 – 15 Knee Ups
2- 15 DB Step Ups, 20″
3 – 3 Wall Walks
4 – 12/9 Cal Bike
Weight: 35/20
EMOM 24
1 – 10 V-Ups
2- 10 DB Step Ups, 20″
3 – 20 Plank Taps
4 – 9/6 Cal Bike
Weight: 25/15
WOD GUIDANCE & GOALS
On the minute, complete the designated amount of work for each movement. Scale the reps before scaling the movement itself. To save your grip and hip flexors, break the toes to bar into three sets from the very beginning. And the dumbbell step overs are with 1 dumbbell. Record modifications.
Post Mods to Comments.
HOME WOD
EMOM 24
1 – 15 V-Ups
2- 20 Step Ups, 20″
3 – 5 Wall Walks
4 – 200 Meter Run
ENDURANCE
40 min hike/ruck
10/15 (35#)/5/10
10 V-ups, 10 DB stepups 15#,20 plank taps, 6c
Tucks ups, 20#, 25# plate hold (shoulder), 8 calories
9-12 ttb. 50# for 12. 3 ww. 12 cal
Suffered on the ww. 5/2/3/2/3/3
15/10 (25#)/4/8
4 TTB and 4 kip ups (alternating)
15 step ups with 25#
2 wall walks
9 calories
15 leg ups which turned into 12
15 step ups ((25#) cause katherine didn’t rat on me. I owe you one Kat.
5 :05 second WW holds
12 cal bike for first 2 rounds which became 10. 12 for last round.
v ups/15 (35#)/4/10
subbed v-ups for the TTB