Tuesday 3-14-17 WOD

Nope this isn't a fitness model photo shoot. This is a badass mom snatching a 50lb kettlebell for reps. Sandra said "I cant do this" then did it. Never talk yourself out of a goal. Change the plan, change the approach, but never change the goal...

COACHES NOTE: Hey everyone, You may notice that our EMOM'S are giving you a little more recovery and are a bit lighter than usual. The goal for these movements is to move quick and efficiently and get the work done as quickly as possible. We don't want to wear you down for open workouts. Don't worry we'll be going back to some "leave it all on the line" EMOM's soon ;-)

   

NOTE ON EMOM'S

An EMOM means Every Minute On The Minute. The goal is to get the set amount of work done and still have some rest in that minute. Ideally 15-20 seconds recovery is required to sustain the work load/minute. 

Example: for part A. in the odd minute the goal is 12 BB thrusters. Depending on the individual the person may or may not be able to hit 12 thrusters in a minute at 75#. If that's the case then we would scale the weight and try it at 65# or 55#. When warming up for the workout and testing weights keep in mind that your first and second round will probably feel ok but fatigue and reps will add up and take it's toll. I say it's always better to go a little lighter especially if you're a new athlete, there's always time to go heavier... 

Tuesday 3-14-17 WOD

CrossFit & Fitness:

EMOM 10
Odd: 12 Thrusters 55/75# (Use Kettlebells for athletes who do not have an optimal front rack position).
Even: 12 Pull Ups

EMOM 8
Odd: 10 HSPU
Even: 8 Ring Dips

EMOM 6
Odd: 15 Squat Jumps 55/75# (back rack position)
Even: 10 Bar Jump Burpees