WOD

METCON

FOR RPMS
Bike
8 x :20on/:10off
Rest 4 Min
8 x :15on/:15off
FOR QUALITY
EMOM 12
1 – 15 Hang Power Snatch
2 – :45 Plank
3 – 15 Hang Power Snatch
4 – 15 DB Deadbug Crunch
Weight: 50/35

MASTERS

FOR RPMS
Bike
8 x :20on/:10off
Rest 4 Min
8 x :15on/:15off
FOR QUALITY
EMOM 12
1 – 15 Hang Power Snatch
2 – :45 Plank
3 – 15 Hang Power Snatch
4 – 15 DB Deadbug Crunch
Weight: 35/20

MOVE

FOR RPMS
Bike
8 x :20on/:10off
Rest 4 Min
8 x :15on/:15off
FOR QUALITY
EMOM 12
1 – 12 Hang Power Snatch
2 – :45 Plank
3 – 12 Hang Power Snatch
4 – 12 DB Deadbug Crunch
Weight: 25/15

WOD GUIDANCE & GOALS
The target rpms for today’s interval will be slightly slower than last time we did intervals, however the working time has increased by five seconds. You’ll get a four minute rest before the second interval, which is the same as the :15/:15 you did last time. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. Record both rpm averages.

Then for the EMOM, minute one complete 15 hang power snatch on just one arm, do these unbroken every round. The next minute, you’ll hold a plank for 45 seconds. Minute three, do another 15 hang power snatch but this time on the opposite arm. And then on the fourth minute, use the db to complete 15 deadbugs TOTAL. Record any modifications.

Post Rpms + Mods to Comments. Compare Scores HERE.