WOD
“Settle In”
EMOM 20
1 – 5 Hang Power Cleans
2 – 15/12 Calorie Row
3 – 5 Front Squats
4 – 15/12 Calorie Row
5 – Rest
Weight: 135/95
EMOM 20
1 – 5 Hang Power Cleans
2 – 12/9 Calorie Row
3 – 5 Front Squats
4 – 12/9 Calorie Row
5 – Rest
Weight: 115/75
EMOM 20
1 – 5 Hang Power Cleans
2 – 9/6 Calorie Row
3 – 5 Front Squats
4 – 9/6 Calorie Row
5 – Rest
Weight: 75/55
WOD GUIDANCE & GOALS
All the action today! On minute one, you’ll complete 5 hang power clean at a moderately heavy weight. Choose a weight that you can cycle for all 5 reps unbroken every round, but it’s not easy. THEN, on the next minute row 15/12 calories in around :50 or less. Scale calories to fit this time domain. Minute three, do 5 front squats, and minute four row the same amount of calories. Minute five you get a REST! Record your weight and any modifications.
Post Mods to Comments. Compare Scores HERE.
1@75#, 3@80# 9 calories
MCx
MCx
Mvx
15 cals
115/115/125/135
Mcx
15 cal row (1850)
7 @ 95#
15 cal Row 95#
95#/10c