Tuesday - 10/20/20
- Ellie
- Oct 17, 2020
- 2 min read
Today’s WOD is a 21 EMOM (Every Minute On the Minute) consisting of burpees and hang power cleans. In today’s workout you will perform 10 burpees in the first minute, 10 hang power cleans in the second minute, and rest for the third minute. This will continue for 7 rounds until the 21 minutes are up. If you finish a movement before the given minute is complete, rest and wait until the next minute to begin the next movement.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
21 minute EMOM:
Minute 1: 10 burpees
Minute 2: 10 hang power cleans (115lb, 75lb)
Minute 3: rest
A beginner will probably need to scale both the movements and the number of reps in each minute. Scale to a number of reps that you can complete in 45 seconds or less. This way you have at least 15 seconds to rest before transitioning to the next movement. A beginner’s version of today’s WOD could look like this:
Scaled 1:
21 minute EMOM:
Minute 1: 4 step-back, no push-up burpees
Minute 2: 10 dumbbell hang power cleans (15lb, 8lb)
Minute 3: rest
Perhaps something between the Rx 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: 8 burpees
Minute 2: 10 hang power cleans (75lb, 55lb)
Minute 3: rest
Your score is the total number of reps you complete during today’s workout. If you’d 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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