Today’s workout is a ten minute EMOM containing a dead hang and heavy thrusters. EMOM stands for “Every Minute On the Minute”. In this workout, you will perform a 45 second dead hang in the first minute and 10 thrusters in the second minute. This will continue for 5 rounds until the 10 minutes are up. If you finish the thrusters before the minute is complete, rest and wait until the next minute to begin the dead hang.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx). Count the number of seconds you can hold the dead hang unbroken for your score.
Rx:
10 minute EMOM:
Minute 1: 45 second dead hang
Minute 2: 10 thrusters (105lb, 75lb)
Shorten the dead hang and lighten the thrusters to accommodate your current fitness level. It is okay to break the dead hang into sets, for example three 5-second hangs. Scale the thrusters to number of reps and a weight that you can complete in 45 seconds or less. This way you have at least 15 seconds to rest before transitioning back to the dead hang. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 minute EMOM:
Minute 1: 15 second dead hang
Minute 2: 10 dumbbell thrusters (8lb, 5lb)
*The dead hang time can be cumulative.
There are many ways this EMOM could be scaled. Pick a dead hang length and thruster weight that is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
10 minute EMOM:
Minute 1: 30 second dead hang
Minute 2: 10 thrusters (75lb, 55lb) or dumbbell thrusters (35lb, 25lb)
*The dead hang time can be cumulative.
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.
Your score is the number of reps you complete during the 10 minute EMOM. Count each second of your dead hang as one rep. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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