Warm-up
Long run or row – 800 to 1000m
Low and slow.
Then, 3 rounds of
5 kip swings + 5 strict pull-ups
6 push-ups + 6 shoulder taps
7 RKBS
8 wall balls
Mobility
Full group stretch and prep for WOD
WOD
30 min EMOM
Min 1 – 25’ HS walk or 20 shoulder taps
Min 2 – 10 strict pull-ups
Min 3 – 10t weighted step-ups (50/35#)(40/25#)
MIn 4 – 10 RKBS + 6 burpees (70/53#)(53/35#)
Min 5 – 40 DU’s
Min 6 – Rest
Our long and interval work for the week in one WOD. You guys know the deal with these long EMOM’s, make sure you are working towards a rest. You won’t make it through if you work for entire minutes. Scale the weight, scale the movement, get at least :20 off between each minute.
