TGIF, Community Fitness Club! We will end the week with a 21 minute EMOM (“Every Minute On the Minute”) in which we will perform as many wall balls as we can during the first minute, row for as many calories as we can during the second minute, and rest during the third minute. This will continue for 7 rounds until the 21 minutes are complete. Remember, if you’re feeling tired after a long week of working out, you can take it a little slower today. Just do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
21 minute EMOM:
Minute 1: Max wall balls (20lb, 14lb)
Minute 2: Max calorie row
Minute 3: Rest
Today’s WOD scales automatically. A beginner will naturally perform fewer wall balls and calories on the rower than an advanced athlete, and that’s okay! A beginner’s version of today’s WOD could look like this:
Scaled 1:
21 minute EMOM:
Minute 1: Max wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), or sit-to-stands
Minute 2: Max calorie row
Minute 3: Rest
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
21 minute EMOM:
Minute 1: Max wall balls (14lb, 10lb)
Minute 2: Max calorie row
Minute 3: Rest
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Not sure what some of the movements are? Click on the following links for more information:
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