WOD
Level I
Wall Ball (20/14lbs) 10 reps
EMOTM 20
Level II
“Half Hour of Power”
(choose a load ~75% of power clean or push press, whichever is less)
compare to 4-2-2013
Archive for emotm
WOD
Level I
Push Press
1 1 1 1 1 1 1
—
Goblet Squat Hold (16/12k) 20 seconds
EMOTM 10
Level II
Row 500m
HSPU 9 reps
4 rounds for time
WOD
Level I
Power Clean (ME) 3 2 1 1 1
—
Front Squat
3 3 3 3 3
compare to 4-22-2013
Level II
Front Squat (83%) 4×3
—
Run 100m
EMOTM 10
WOD
Level I
Strict Press
5 5 5 5
—
KB Rack Lunge (24k/16kg) 15, 12 and 9 reps
KB Swing (same) 30, 24 and 18 reps
alternating, for time
Level II
Front Squat (80%) 5×3
—
Ring Push Up (1/3rd MR)
EMOTM 15
Latest WOD’s
WOD Level I Strict Press 7 7 7 — Push Press (95/65) 10 reps KB Swing (24/16kg) 15 reps Row
Learn More »WOD Level I Clean and Jerk (max effort, or just to practice) 1 1 1 1 1 1 1 compare
Learn More »WOD Level I “Level I Total” Front Squat 1 1 1 Push press 1 1 1 Deadlift 1 1 1
Learn More »WOD Level I Ring Skills Level II “30 Muscle Ups for time” compare to 12-27-2012
Learn More »
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