We will end the week with an 18 minute EMOM (Every Minute On the Minute). In today’s workout, we will perform as many burpees as we can during the first minute, bear crawl as far as we can during the second minute, and rest during the third minute. This will continue for six rounds until the eighteen 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:
18 minute EMOM:
Minute 1: Max burpees
Minute 2: Bear crawl for max distance
Minute 3: Rest
Today’s WOD scales automatically. A beginner will naturally perform fewer burpees and bear crawl a shorter distance than an advanced athlete, and that’s okay! A beginner’s version of today’s WOD could look like this:
Scaled 1:
18 minute EMOM:
Minute 1: Max elevated, no push-up burpees
Minute 2: Bear crawl for max distance
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:
18 minute EMOM:
Minute 1: Max step-back burpees
Minute 2: Bear crawl for max distance
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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