EMOM for 12 min
Min 1 – Max SA DB Burpee (R)
Min 2 – Max SA DB Burpee (L)
Min 3 – Rest
EMOM for 12 min
Min 1 – Max SA DB Push Press (R)
Min 2 – Max SA DB Push Press (L)
Min 3 – Rest
This is 2 EMOMs, back to back. The only rest between the sets is the 1 minute. Push hard on each movement!
EMOM for 12 min. /w 35#
Min 1 – Max SA DB Burpee (R): 13-11-11-10
Min 2 – Max SA DB Burpee (L): 11-11-10-10
Min 3 – Rest
EMOM for 12 min
Min 1 – Max SA DB Push Press (R): 17-18-20-21
Min 2 – Max SA DB Push Press (L): 14-18-20-20
Min 3 – Rest
I wasn’t sure about the push presses… but next time I’ll try with the 40s.
EMOM for 12 min @ 25#
Min 1 – Max SA DB Burpee (R)
Min 2 – Max SA DB Burpee (L)
Min 3 – Rest
R: 15, 15, 15, 15
L: 15, 15, 15, 15
EMOM for 12 min @ 25#
Min 1 – Max SA DB Push Press (R)
Min 2 – Max SA DB Push Press (L)
Min 3 – Rest
R: 20, 20, 20, 22
L: 20, 20, 20, 30
EMOM for 12 min @ 25#
Min 1 – Max SA DB Burpee (R)
Min 2 – Max SA DB Burpee (L)
Min 3 – Rest
R: 15, 15, 15, 15
L: 15, 15, 15, 15
EMOM for 12 min @ 25#
Min 1 – Max SA DB Push Press (R)
Min 2 – Max SA DB Push Press (L)
Min 3 – Rest
R: 30, 30, 30, 30
L: 30, 29, 29, 30
Thanks Kevin!
First EMOM:
19
20
19
19
Total: 77 (with 25#)
Second EMOM:
25
29
35
36
Total: 125 (with 25#)
30# DB
1st EMOM
14 all rounds
2nd EMOM
14 each side first 2 rounds then 15 each side in 3rd and 19(r) 18(l)
Mobility and Warm-up
WOD (Orange/Blue)
EMOM for 12 mins
Min 1 – Max SA DB Burpee (R) (20#)
Min 2 – Max SA DB Burpee (L) (20#)
Min 3 – Rest
15 – 10 – 10 – 10
12 – 10 – 10 – 10
Total Reps: 87
EMOM for 12 mins
Min 1 – Max SA DB Push Press (R) (20#)
Min 2 – Max SA DB Push Press (L) (20#)
Min 3 – Rest
23 – 20 – 20 – 27
20 – 20 – 20 – 24
Total Reps: 174
Thanks Ingrid!!
@ Blue w 35#
EMOM 1
20-20-16-16 = 72
EMOM 2
26-40-40-40 = 146
Total reps= 218
EMOM for 12 min (40#)
Min 1 – Max SA DB Burpee (R)
Min 2 – Max SA DB Burpee (L)
Min 3 – Rest
(12/11/13/12)
(11/12/11/10)
EMOM for 12 min (40#)
Min 1 – Max SA DB Push Press (R)
Min 2 – Max SA DB Push Press (L)
Min 3 – Rest
(16/20/20/20)
(17/20/20/20)
Total 245
Thanks Kevin!
Mobility and Warm-up
WOD (Orange)
EMOM for 12 mins
Min 1 – Max SA DB Down Ups (R) (15lb)
Min 2 – Max SA DB Down Ups (L) (15lb)
Min 3 – Rest
12 12 11 10
10 10 10 10
Total Reps: 185
EMOM for 12 mins
Min 1 – Max SA DB Push Press (R) (15lb)
Min 2 – Max SA DB Push Press (L) (15lb)
Min 3 – Rest
20 20 20 23
15 15 17 20
Total Reps: 150
Thanks Ingrid!!
lol ok math was off round 1 is 85, not 185.
EMOM for 12 min @ 25#
Min 1 – Max SA DB Burpee (R)
Min 2 – Max SA DB Burpee (L)
Min 3 – Rest
R: 10, 11, 11, 11
L: 10, 11, 11, 11
Will have to aim for 12/min next time..
EMOM for 12 min @ 25#
Min 1 – Max SA DB Push Press (R)
Min 2 – Max SA DB Push Press (L)
Min 3 – Rest
R: 25, 25, 25, 26
L: 25, 25, 25, 26
5 every 12 sec – might have been able to get 2-3 more reps per round
My goal was to stay consistent throughout the rounds.
MOM for 12 min @ 40#
Min 1 – Max SA DB Burpee (R)
Min 2 – Max SA DB Burpee (L)
Min 3 – Rest
28-29-27-28
EMOM for 12 min @ 40#
Min 1 – Max SA DB Push Press (R)
Min 2 – Max SA DB Push Press (L)
Min 3 – Rest
30-34-32-32
EMOM for 12 min (20# DB)
Min 1 – Max SA DB Burpee (R) – 8/9/9/10
Min 2 – Max SA DB Burpee (L) – 8/9/9/10
Min 3 – Rest
EMOM for 12 min (20# DB)
Min 1 – Max SA DB Push Press (R) – 20/20/20/20
Min 2 – Max SA DB Push Press (L) – 17/18/20/17
Min 3 – Rest