November 16, 2016

NO WHITEBOARD WEDNESDAY!

SKILL WOD: 28:00 Clock!

A) 8:00 EMOM!

*Goal: Maintain a competitive pace of about 90%-95% of your MAX output. Try and complete the row in the same amount of time every round. Efficiency is key!

E: 13/10 Calorie Row (4)
RX: 11/8 Calorie Row (4)
SCALED: 9/6 Calorie Row (4)

REST 2:00!

B) 8:00 EMOM!

*Goal: Perform the following UB (1 to 2 sets per minute)! We are looking for “consecutive” reps. No kip only’s between reps! If you fail to complete the set, drop down to the next division or minus a rep or two and finish out the workout. Go ALL OUT on the Burpees… No Walk Outs!

E: 8-10 TTB + 5 Burpees AFAP!

RX: 6-8 TTB + 5 Burpees AFAP!

SCALED: 4-6 TTB (or TTR) + 5 Burpees AFAP!

MOD: 2-3 sets EMOM of 2 TTB-A (UB) + 5 Burpees AFAP (1 set of Burpees per minute)

or… 10-12 Hanging Knee Raises or weighted Sit Ups #25/15 DB EMOM.

REST 2:00!

C) 8:00 EMOM!

*Goal: Perform the following UB (1 to 2 sets per minute)! We are looking for “consecutive” reps. No singles between reps! If you fail to complete the set, drop down to the next lowest set or division and finish out the workout.

E: 1 consecutive set of 25, 35 or 50 Dubs EMOM!

RX: 1 consecutive set of 15, 20 or 25 Dubs EMOM!

SCALED: 1 consecutive set of 10 or 15 Dubs EMOM!

MOD 1: 1 consecutive set of 5 or 10 “single/double” or “single/double/double” sets as possible in 8:00. Use chips. Rest approximately 20-30 seconds between sets. Focus on building a rhythm. Focus on the skill itself and efficiency not sets.

MOD 2: 50-100 Singles UB EMOM!