Skill Work: Every 2:00 x 4 sets:
1-5 muscle-ups
– Perform AMRAP until failure on the final set.
WOD: Teams of 2
EMOM x 5: 35s Row | Bike
EMOM x 5: 40s Row | Bike
EMOM x 5: 45s Row | Bike
EMOM x 5: 50s Row | Bike
Divide as needed.
Score: Total Cals
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 5: :20 run
EMOM 5: :30 run
EMOM 5: :40 run
EMOM 5: :50 run
– Walk during the rest 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)