The wall will be your friend (or enemy!) in today’s 10 minute EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform 20 wall balls in the first minute and 1 wall walk in the second minute. This will continue for 5 rounds until the 10 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:
10 minute EMOM:
Minute 1: 20 wall balls (20lb, 14lb)
Minute 2: 1 wall walk
A beginner will probably need to scale both the movement and the number of reps in each minute. Scale the number of reps to a number 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:
10 minute EMOM:
Minute 1: 12 wall balls (10lb, 10lb)
Minute 2: 2 inchworms
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:
Minute 1: 15 wall balls (14lb, 10lb)
Minute 2: 3 inchworm push-ups
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 repetitions 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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