Row 500m
Then,
10 Hollow Rocks
10 Squat Thrusts
10 Ball Slams
10 Lunges in place each leg
10 Supermans
10 Scorpions
Then,
10 Hollow Rocks
10 Squat Thrusts
10 Ball Slams
10 Lunges in place each leg
10 Supermans
10 Scorpions
WOD
EMOM 20min
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
Rx+:(12/10 Calorie Row) (12 Burpees)
L2: (40s of Work each set)
L1: (30s of Work each set)
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
Rx+:(12/10 Calorie Row) (12 Burpees)
L2: (40s of Work each set)
L1: (30s of Work each set)
Training Intent
This workout will get incredibly challenging after the first 10:00 has elapsed. Like most of the EMOMs we’ve performed up until this point, don’t give in to the mental side of pieces like this. Pick a sustainable pace and try to hold on to it. Athletes should have roughly 20s of rest, but if needed they can skip a round.
This workout will get incredibly challenging after the first 10:00 has elapsed. Like most of the EMOMs we’ve performed up until this point, don’t give in to the mental side of pieces like this. Pick a sustainable pace and try to hold on to it. Athletes should have roughly 20s of rest, but if needed they can skip a round.
Finisher/Recovery
3 Rounds of:
1a) Supinated Grip BB Rows x 10. Rest 30s.
1b) L-Sit x 20s. Rest 30s.
1a) Supinated Grip BB Rows x 10. Rest 30s.
1b) L-Sit x 20s. Rest 30s.
$ Out
Static Stretch if time permits