Today’s workout is an EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform as many seconds of dead hang as possible in the first minute, as many wall balls as possible in the second minute, then you will rest for the third minute. This will continue for 5 rounds until the 15 minutes are up. Try to maintain a fairly consistent number of wall balls and length of dead hang each round.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: max effort dead hang
Minute 2: max effort wall balls (20lb, 14lb)
Minute 3: rest
This type of workout scales automatically. A beginner will naturally perform fewer reps than an advanced athlete. A beginner’s version of today’s WOD might look like this:
Scaled 1:
15 minute EMOM:
Minute 1: max effort dead hang
Minute 2: max effort wall balls (10lb, 10lb)
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:
15 minute EMOM:
Minute 1: max effort dead hang
Minute 2: max effort wall balls (14lb, 10lb)
Minute 3: rest
Your score is the number of wall balls plus the number of seconds of dead hang 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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