Two EMOMS

19
Apr

Two EMOMS

Deadlifts
Build up to wod weight

EMOM for 10 min
Even – 5 Sumo Deadlifts (275/185#/70%)
Odd – 10 T2B

Rest 5 min

EMOM for 10 min
Even – 5 HSPU
Odd – 10 Russian KBS (70/50#)

While yesterday was a burner, we’re dialing it back a bit today (you know what that means for tomorrow). This is an opportune time to focus on technique and make every rep perfect. There’s no race to finish the deadlifts. Set up every lift like you’re being judged at a competition on your form. Also a great day to strive for unbroken T2B, HSPU and heavy KBS. As always, ask your coach for appropriate scaling options.

Anthony

Anthony

36 Responses

  1. Greg

    WU Mob x2
    Deadlift build up to WOD
    2x#135-225-245

    EMOM for 10 min
    Even 5 sumo deadlift @ 245
    Odd 10 knee raises

    Rest 5 min

    EMOM for 10 min
    Even 5 HSP ab mat
    Odd 10 Russian KBS @ 50

    Thanks for help this morning Mario.

  2. Mobility
    WU x 2
    Group Mobility

    Deadlifts build up to WOD weight
    85-135# x 5

    EMOM for 10 min
    Even – 5 Sumo Deadlifts @135#
    Odd – 10 T2B

    Rest 5 min

    EMOM for 10 min
    Even – 5 HSPU (pike pushups)
    Odd – 10 Russian KBS @50#

    Fun one. Thanks Mario. Good job everyone 🙂

  3. Crossfit warmup
    Group Mobility

    Deadlifts build up to WOD weight
    135-225-275# x 5

    EMOM for 10 min
    Even – 5 Sumo Deadlifts @275#
    Odd – 12 T2B (Added little spice)

    Rest 5 min

    EMOM for 10 min
    Even – 5 HSPU (5-5-10-10-12)
    Odd – 10 Russian KBS @70#

    Great morning

  4. Deadlifts
    Build up to wod weight

    EMOM for 10 min
    Even – 5 Sumo Deadlifts @ 125# (my bum is NOT happy! haha, kept it at around 50%)
    Odd – 10 T2B

    Rest 5 min

    EMOM for 10 min
    Even – 5 HSPU
    Odd – 10 Russian KBS (50#)

    Thanks Mario!

  5. Kevin

    EMOM for 10 min
    Even – 5 Sumo Deadlifts (185 – stayed light)
    Odd – 10 T2B (unbroken)

    Rest 5 min

    EMOM for 10 min
    Even – 5 HSP (managed to string them quicker by the end – Thanks Jo!)
    Odd – 10 Russian KBS (70#)

  6. Gillyon

    Hey lovelies! See you all next week!!

    For those not on Facebook, I am organizing a charity WOD for Crossroads Moncton. The the event is a partner WOD designed to empower women. The event will take place on Saturday May 7th at CFM. There is a registration fee for the team. The registration fee covers registration fees, some Younique goodies, a great WOD, a liquid lunch, and $20 donation to crossroads. For more information, please contact me:

    [email protected]

    Worse case, I hope you come and cheer us on! ❤️

  7. EMOM for 10 min
    Even – 5 Sumo Deadlifts (125..that’s all my posterior chain could handle this am)
    Odd – 10 T2B (grippy but unbroken)

    Rest 5 min

    EMOM for 10 min
    Even – 5 HSPU (faster than Kevin 😉 )
    Odd – 10 Russian KBS (50)

  8. WU x 2
    Group MOB and Movement Practice

    Deadlifts
    Build up to wod weight
    5 x 85, 105, 135

    EMOM for 10 min
    Even – 5 Sumo Deadlifts @ 135
    Odd – 10 Knee Raises
    Rest 5 min

    EMOM for 10 min
    Even – 5 Pike PU from 20″ Box
    Odd – 10 Russian KBS @50

    Fun one this morning and a nice change. Getting nervous about tomorrow though…:)

    Thanks Mario!

  9. John

    Mob, WUx2
    Group mob
    Pike push-up practice – first time I’ve actually felt decent with them!!

    EMOM 10 minutes
    Even: 5 deadlifts @ 220#
    Odd: 10 hanging knee raises

    Rest 5 min

    EMOM 10 minutes
    Even: 5 pike push-ups
    Odd: 10 Russian KBS 70#

    First time doing pike push-ups in a WOD!!

  10. Mel G

    50 no show Burpees.
    Back squats
    55-85-105-125-145×5
    165-175×3, 195-205×1 (PR)

    1 rope climb (PR). Thanks Blake, Mario and Kevin for the push.

    EMOTM
    5 sumo DL @ 165
    10 T2B

    Rest 5 min

    EMOTM
    5 HSPU with 10# plate + abmat
    10 Russian KBS @ 50

    Fun nooner!

  11. Leslie

    EMOTM
    5 @ #175 Sumo Deadlift
    10 Knee raises

    EMOTM
    5 pike PU 20″box
    10 RKBS @ #50

    Thanks for the Pike PU practice session before the wod Mario. I have always found these to feel awkward. But once you broke each part of the move down, they felt more natural.

  12. Steph H

    WU x2
    Group Mob & WU

    Sumo DL practise
    125-145-155-160#

    WOD
    EMOTM 10 mins
    Even- 5 Sumo DL (160#)
    Odd- 10 Knee Raises

    Rest 5 mins

    EMOTM 10mins
    Even- 5 Pike P/U (black box)
    Odd- 10 Russian KBS(40#)

  13. Gilles

    mob wux2
    group mob
    EMOTM 10 min
    even 5 sumo deadlift 185#
    odd 10 T2B
    rest 5 min
    EMOTM 10 min
    even 5 HSPU (pike push up)
    odd 10 russian KB 53#
    did 10 pike push up instead
    run 400 m with Jackie and Kelly

  14. Diane O

    MOB WUx2
    Group MOB
    WOD:
    EMOM for 10 min
    Even – 5 Sumo Deadlifts (85#)
    Odd – 10 hanging knee raises

    Rest 5 min

    EMOM for 10 min
    Even – 5 pike push ups
    Odd – 10 Russian KBS (35#)

  15. Marcel

    WU Mob x2

    Deadlift build up to WOD

    5 reps – 185-225-245#

    EMOM for 10 min
    Even 5 sumo deadlift @ 245#
    Odd 10 T2B

    Rest 5 min

    EMOM for 10 min
    Even 5 HSP ab mat
    Odd 10 Russian KBS @ 70

    Thanks Steph

  16. EMOM 1 with sumo DL @ 105# (back still isn’t ready for these)

    EMOM 2 Rx
    Did all the hspu unbroken so that’s a pr for the most I’ve done Rx

    OG: split jerks!
    85 x5
    105 x3
    125 x2
    145 x1
    155 x1
    165 x1
    175 x1 (10# PR) yay!

  17. MOB + WUX2
    Sumo Deadlift build up to WOD
    Settlrd at 2x 210#

    EMOM for 10 min
    Even 5 sumo deadlift @ 210#
    Odd 10 T2B/knee raises
    T2B were 10-7-3-2-2

    Rest 5 min

    EMOM for 10 min
    Even 5 HSP Pike push-ups
    Odd 10 Russian KBS @ 53#

Leave a Reply