Spicy EMOM

26
Oct

Spicy EMOM

Elevated Renegade Rows x5 (2-ct)
4-6 sets

EMOM for 12 min
3 DB Hang Squat Clean (50/35#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.

Take your pet plate for a walk

10 Responses

  1. Amanda Hunt

    Mobility and warm up

    Strength
    Renegade Rows x 5 (2ct)
    4 – 6 Sets
    20# – 25# x 2 – 30# x 3

    EMOM for 12 min
    3 DB Hang Squat Clean (30#)
    3 DB Front Rack Reverse Lunge (30#)

    Had to repeat 3 in the second round due to technique. Started again and made it to seven before having to go back to 3 again and made it to 6!!

    This one was challenging 😰 and spicy 🌶 !! Good one though!

    Thanks Ingrid!!

  2. Kelly B

    Elevated Renegade Rows x5 (2-ct)
    15-15-20-25-30# (@20″ box)

    EMOM for 12 min (Used Blue Weight)
    3 DB Hang Squat Clean (25#)
    3 DB Front Rack Reverse Lunge
    *add a rep every round – if you fail, drop back to 3 and continue.
    Made it to 9, finished at :42 seconds…wasn’t mentally prepared to do the round of 10 so started back at 3 and went to 7
    134 reps I think
    I liked yesterday’s WOD better…just sayin 😉

    800m run with Jackie

  3. John Hunt

    Elevated Renegade Rows x5 (2-ct) on 24” box
    30-40-50-50

    EMOM for 12 min
    3 DB Hang Squat Clean 50#
    3 DB Front Rack Reverse Lunge
    *add a rep every round – if you fail, drop back to 3 and continue

    Up to round 8, reset, up to round 6, Reset

    112 Reps

    Thanks Blake!

  4. Fred

    Elevated Renegade Rows x5 (2-ct)
    4-6 sets
    35-40-45-50# from 20″ box

    EMOM for 12 min
    3 DB Hang Squat Clean (50/35#)
    3 DB Front Rack Reverse Lunge
    *add a rep every round – if you fail, drop back to 3 and continue.
    Scaled weight to 45#
    – Failed on round 4 (7 reps)
    – Failed on round 5 @ 45# (just was gassed)
    – Dropped weight to 40# round 6
    – Failed at round 9 (6 reps)
    – Finished off rounds 10/11/12 @ 40#

    That was spicy indeed…. and not Easy like the Easy Minute On the Minute WOD description suggested 😉

  5. Jordan Sanipass

    Elevated Renegade Rows x5 (2-ct)
    4-6 sets
    25#,30#,35#,40#

    EMOM for 12 min
    3 DB Hang Squat Clean (50#)
    3 DB Front Rack Reverse Lunge
    *add a rep every round – if you fail, drop back to 3 and continue.
    6reps failed reset
    4 reps failed reset
    3 reps failed reset
    3 reps failed reset

    Going into this I was gonna us 40# dumbbells, but I stuck with 50#. I’m glad I suck with 50#, just what I need!

  6. Laura

    Elevated Renegade Rows x5 (2-ct)
    20-25-25-25# (@20″ box)
    My elbow didn’t like these, possibly cause my shoulder was sore from my flu shot an hour beforehand 🤭

    EMOM for 12 min (Brown)
    3 DB Hang Squat Clean (35#)
    3 DB Front Rack Reverse Lunge
    *add a rep every round – if you fail, drop back to 3 and continue.

    “Failed” (or was too gassed) in the first round of 7, and in the next round of 6.

    That was Heavy. I had a hard time stabilizibg the db on my shoulders for the lunges for whatever reason.

    Thanks Kristen

  7. Christie Neate

    Elevated Renegade Rows x5 (2-ct)
    4-6 sets
    20-25-30-35#

    EMOM for 12 min
    3 DB Hang Clean (25#)
    3 DB Front Rack Squats
    *add a rep every round – if you fail, drop back to 3 and continue

    Reset after 9, completed the set of 5, then instead of round 6, did a round of 10 on account of doing the squats vs lunges.

    Bad workout choice by me (all things my knee, which wasn’t strong enough to do one lunge, yikes).

    Thanks Kevin!

  8. Joe

    Strength
    Elevated Renegade Row
    20″ box
    30#/35#/40#/40#/40#

    Wod
    With 50#
    Got through
    3/4/5/6/7/8/3/4/0/3/4/5
    102 reps total. Got sloppy towards the end figured I needed the round off to clean it up a bit

  9. Catherine Wilson

    Elevated Renegade Rows x5 (2-ct)
    4-6 sets
    10, 15, 20, 25 from knees

    EMOM for 12 min
    3 DB Hang Clean (15#) due to right shoulder issues.
    3 reverse lunges
    *add a rep every round – if you fail, drop back to 3 and continue

    Reset after round 6.
    Right thigh still not liking lunges, but I only used the box twice to stabilize myself. Not weighted.

    Thanks Ingrid

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