Today’s workout is a quick ten minute EMOM (Every Minute on the Minute). Each minute you will perform 8 thrusters followed by as many ring rows as possible in the remaining time. Don’t be afraid to take breaks as necessary, so that you can maintain your momentum throughout the whole workout.
To time today’s workout using the SmartWOD timer app, simply select “EMOM,” then choose “Every 1 for 10.”
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 minute EMOM:
8 thrusters (95lb, 65lb) then max effort ring rows
Beginners can reduce the number of thrusters performed each round and also perform dumbbell thrusters rather than thrusters with a barbell. A beginner’s version of today’s workout could look like this:
Scaled 1:
10 minute EMOM:
5 dumbbell thrusters (5lb, 3lb) then max effort ring rows
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:
10 minute EMOM:
8 thrusters (45lb, 35lb) then max effort ring rows
Your score is the total number of reps you complete in 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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