Posts Tagged ‘emotm’

WOD
Thruster Work (3 sets at 70%max)
—
Pull Up (1/3 max)
EMOTM 20 minutes
record thruster weight and reps and pull ups to comments

WOD
Deadlift (75%+) 5 5
—
(1/3 max reps pull ups) EMOTM 20 minutes
record load and reps to comments

WOD
Clean Pull (DE)(75% Clean 1RM)
8 x 3
—
Push Up 5 reps
Deadlift (185lbs/135lbs) 3 reps
EMOTM 20 minutes
record loads and rounds to comments

WOD
Dynamic Effort Overhead Squat (50%) 7×3
—
Back Squat (75% 1RM) 1
EMOTM 30 minutes (James)
record loads for both to comments

WOD
Girevoy Sport Snatch 20s
Hollow 20s
Rest 20s
EMOTM 20 minutes
—
Row 200m x 4 (100% W)

WOD
KB Swing (24kgs/16kgs) 7 reps
Squat 14 reps
EMOTM 30 Minutes

WOD
Thruster Up!
Perform 1 Thruster (65lbs/45lbs) the first minute
perform 2 thrusters the second minute
perform three the third etc, until you can no longer complete the same number of reps as current minute before minute expires (EMOTM)
(if you fail at less than 15, then pursue the same progression in reverse each successive minute)
Record best round and total [...]

WOD
Dynamic Effort Bench Press (60% + Chains) 8 x 2
Dip 4 x 5
—
KB Swing (24kgs/16kgs) 15 reps
EMOTM 20 minutes
record loads to comments
compare to 9-1-2009
or 11-06-2009

WOD
Deadlift (76%) 5 5
—
15 Kettlebell Swings
EMOTM 30 minutes
record loads to comments
compare to 7-31-2009

WOD
Overhead Squat (77%)
5 5 5 5 5
—
KB Swing (24kgs/16kgs) 15 reps
Every Minute on the Minute
for 30 minutes
Record loads for Overhead Squat and Swing
compare to 7-6-2009
6-8-2009
5-4-2009