WOD
“Left to My Own Devices”
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest
Weight: 53/35, 20/14
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest
Weight: 35/26, 14/10
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest
Weight: 26/18, 10/6
WOD GUIDANCE & GOALS
You read that right 32 minutes!! Don’t worry there’s a rest built into every minute. Or maybe worry since a rest usually means you can GO FASTER! Either way, have a target number of reps for every movement. For the bike target 6-10 cals, the kb swings 10-15 reps, the rower 8-12 cals, and the wall balls 10-15 reps. Record total reps for each exercise.
Post Total Reps to Comments.
Bike – 4 calories/round, 35# KB 18-20, Row 6-7, 10# WB 12-13
50/168/53/105 MCx
55/153/67/128 MCx
Bike – 11,10,7,7,6,5,4,5
KB – 20,20,20,20,20,20,12,21
Row – 10,10,10,10,8,7,7,5
WB – 19,19,18,16,15,15,13,13
65 (13-6)
160 (20)
79 (11-9)
146 (20-16)
mcx
55/163/60/161 MCx
63 / 145 / 63 / 120 MCx
MAx – Bike – 80, KB – 136, Row – 80, WB (Squats only) – 144
MAx
didn’t record reps/cals, but i generally got about 7 cal per round on the machines, 12-ish per round on wb and about 16 per round on kb
Intentionally broke it up –
40/120/40/80 Mcx
MAx
70
100
93
84
65/136/50/116 mcx
also why did no one say how š¤® that was!
A true burner. At least you prepared with a tank top.
111/124/94/102 MCx