Wednesday 7-05-17 WOD

Wednesday 7-05-17 WOD

CrossFit:
20 Min EMOM
6 Muscle Ups / Ring Dips
10 Front Squats 95/135#
8-10 C2B Pull Ups
10 Power Cleans 95/135#

Fitness:
20 Min EMOM
6 Ring Dips (scale as needed)
10 Goblet Squats 60/80# or pick a weight that's spicy...
6-10 Pull Ups Kipping or Banded are recommended
10 KBS 60/80#

EMOM's are a great way build your engine and find your limits. The goal for EMOM's are to get the required work done while getting enough recovery to repeat the required efforts in the workout.
Ideally recovery should be 20-30 seconds every round to maintain workload repeatability.

During warm up athletes have a chance to feel out the loading and the rep scheme. The goal should be complete the number of reps in the workout and loading should come second. If an athlete is taking too long and only getting ten seconds of rest the workout will not be sustainable.

In short pay attention to mechanics and loading to maintain consistent recovery times.

Happy EMOMing...