Wednesday - 1/12/22

Warm-up

Today’s workout is an EMOM which means “Every Minute on the Minute.” In today’s WOD, you will perform a 40 second bear crawl during the first minute and a 40 second row during the second minute. This will continue for seven rounds until the fourteen minutes are up. Practice pacing yourself during today’s workout. Attempt to maintain a similar distance bear crawl and row each round.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

14 minute EMOM:

Minute 1: 40 second bear crawl

Minute 2: 40 second row

Beginners can shorten the length of time they bear crawl and row. Do what works for you! A beginner’s version of today’s WOD could look like this:

Scaled 1:

14 minute EMOM:

Minute 1: 20 second bear crawl

Minute 2: 30 second row

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:

14 minute EMOM:

Minute 1: 30 second bear crawl

Minute 2: 40 second row

Your score is the total number of meters you bear crawl and row 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:

Bear crawl

Rowing

How should I time my workouts?