Skill Work:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.
WOD:
EMOM 5:
:35 max-cal row
EMOM 5:
:40 max-cal row
EMOM 5:
:45 max-cal row
EMOM 5:
:50 max-cal row
Intermediate:
EMOM 5:
:35 max-cal row
EMOM 5:
:40 max-cal row
EMOM 5:
:45 max-cal row
EMOM 5:
:50 max-cal row
Beginner:
EMOM 5:
:35 max-cal row
EMOM 5:
:40 max-cal row
EMOM 5:
:45 max-cal row
EMOM 5:
:50 max-cal row
Home Workout:
EMOM 5:
:20 run
EMOM 5:
:30 run
EMOM 5:
:40 run
EMOM 5:
:50 run
– Walk during the rest within each minute.
– No rest between EMOMs.
Movement scaling options:
Row: Bike, ski, Air runner, shuttle runs (25-ft segments)
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)