EMOM

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Leg swings (each)

10 Pass through

3 Inch worms

10 Scap Push ups

2 Sets:

5 Scap Pull ups

5 Lat Pull ups

20 sec Hollow

20 sec Superman

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)

10mins:

# Pull ups

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)

20mins:

A:

5 STOH (75/50kg)

8 Burpees over bar

MAX Double under in remaining time

B: REST
Score is total Double unders

Cool down

2 Sets:

10 Pass throughs

15 Squats

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman