EMOTM for 30 min
Minute 1: 3-4 Muscle-ups (or 6-8 pullups/ring rows)
Minute 2: 12-15 Situps
Minute 3: 1 S2OH (if successful, increase weight)
Follow this pattern for 10 rounds
Goals for this workout:
-Complete all 30 rounds
-Be consistent: if you choose to do 12 Sit Ups, do 12 Sit Ups all the way through…Don’t start at 15 and work your way down to 12
-Push the weights on the Shoulder to Overhead, but make sure you plan ahead of time!
I love Labs!
Mob + WU. Did a few strict Pull Ups to test the lat and it felt good! No kipping just yet thought. I don’t wanna push my luck.
Did some Squat Cleans
3x 85-95
1x 105-110-115-120 (5# PR) – 125(F)-125(F)-125(F) – 115
The first 2 fails were just me chickening out. The 3rd I got under but got stuck at the bottom.
EMOTM 8mins of 6 alternating pistols.
These went well! Usually struggle with my left side but no problem this AM 🙂
My quest to clean and jerk my body weight continues and I am not far off!!
Great job Val!!
Great progress Val!
Lab
2k Row (needed a good sweat!)
OHS x 5
35-55-65-75-85
EMOTM for 30 min
Minute 1: 8 pullups kipping
Minute 2: 15 Situps w/ab mat
Minute 3: 1 S2OH (if successful, increase weight)
85-95-100-105-110-115-120 (PR) 125 (PR) 130 PR for clean but failed the jerk.
I loved this WOD- EMOTM my fav, and 30 min of it was great.
Lab:
DUs 25-35-42…just couldn’t get them to flow today.
Wall Balls
14#
10-10-10-10-
16#
10-5-10-5-10
Pullups w blue band: 9 slow and unbroken.
EMOTM for 30 minutes (Just for the record, that’s a LOT of minutes!)
1min – 8 pullups (blue & purple)
2min – 15 situps abmat
3min – 1 S2OH (75-75-85-85-85-85-90-90-90-95#)
Total reps – 240
Mobility
WU
Group WU (fun) and mobility
WOD EMOTM 30 min
6 pull-ups (green)
12 sit-ups
1 S2OH: 85(5)-90(2)-95(2)-100(1)
Fun class! Great (& loud) music! Thanks Ron!
EMOTM for 30 minutes
1min – 6 pullups (blue & pink)
2min – 12 situps abmat
3min – 1 S2OH (95-115-125-135-135-145-145-145-145-155f)
Total reps – 189
Nice to be back after two weeks off. Loved this WOD.
Thanks for coaching, Ron.
Lab
Mobility
5 second pause back squats 5 X 2 @ 225#
Mobility
WU
Group WU (fun) and mobility
WOD
EMOTM 30 min
8 pull-ups (Black)
15 sit-ups
1 S2OH: 85-90-95-100-105-110-115-120-125-130
Total Reps: 240