WOD
“Wasting Angels”
EMOM 18
1 – 15/12 Calorie Row
2 – 15 Wall Balls
3 – 12/9 Calorie Bike
4 – 10 Squat Cleans
5 – 15 Pull Ups
6 – Rest
Weight: 20/14, 135/95
EMOM 18
1 – 12/9 Calorie Row
2 – 15 Wall Balls
3 – 11/8 Calorie Bike
4 – 10 Squat Cleans
5 – 7 Pull Ups
6 – Rest
Weight: 14/10, 115/75
EMOM 18
1 – 10/7 Calorie Row
2 – 10 Wall Balls
3 – 10/6 Calorie Bike
4 – 10 Squat Cleans
5 – 10 Ring Rows
6 – Rest
Weight: 10/6, 75/55
WOD GUIDANCE & GOALS
Nothing like a long emom on a Monday! Complete the designated amount of work within the minute, and scale reps to meet the 1 min parameter. Go unbroken every round of wall balls, 5/5 on the squat cleans, and possibly unbroken or 10/5 on the pull ups. Yes, that’s a rest minute six! Challenge yourself to maintain the rep scheme you started with. Record any modifications you made.
Post Mods to Comments.
HOME WOD
EMOM 18
1 – 200 Meter Run
2 – 20 Squats
3 – 200 Meter Run
4 – 20 Mt.Climbers
5 – 200 Meter Run
6 – Rest
ENDURANCE
10 x 300m on the 2:00
9 cals, 14# wb squats, 8 cals, 65#, 15 ring rows
12/10#/9/65#,60#,#55/10 kpu
7c row, 10WB (8#), 6c bike, 10squat cleans (50#), 7bk/bl band PUs – round 2+3 8 squat cleans
10 cal/10 wb (14#)/10 cal/65# (hang after rd 1)/7 kpu
Never got all 10 squat cleans – low on gas!
12 cal /20#/9cal/ 95# (8/7/7/) 15 pull ups
Ugh
15/15/12/10-10-8 @135/15 butterfly attempts
10 Calorie Row
10-12 14# Wall Balls
10 Calorie Bike
4-7 Squat Cleans 65#
5 Pull Ups
15/15/12/10/15 — 115# squat cleans…. last round of pull-ups trickled over the minute mark. this one was just gross.
15/15/12/10-10-6@135/15
12/15/9/8@95#/15
12/15/9/8 @ 95#/ 7 strict
these emoms are killing me and it’s prob for the best 😂😅💪🏼
EMOM 18
1 – 15/12 Calorie Row i rowed 12 cal
2 – 15 Wall Balls. At 15 # wb
3 – 12/9 Calorie Bike. Biked 9 cal
4 – 10 Squat Cleans #65
5 – 15 Pull Ups 15 kpu
6 – Rest
200m run/ 15 @14#WB/9 Cals/ 8 @ 95#/ DB bent over rows @ 35#
Mcx woof!