Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
15 air squats
20′ monster walks left
20′ monster walks right
10 banded good mornings
Mobility
CFP squat mobility
Strength
Back Squat – 3×3@80%, 3×2 @85%, 3X3@80%
Make sure you get their 1RM from Wodify and set up a whiteboard with all your percentages. This is going to take some time, so warm up, stretch and get after it.
WOD
14 min EMOM
Evens – 15/12 cals row
Odds – 15 burpees to a plate
*sustainability is key here, what can you hold for the entire EMOM?
You guys know the deal with this one. Working for :40 to :45, try to hold a specific number that is applicable to you. It’s more important to come out of the gate with a good plan, than to wing it and see how things go. Last time we did this, 12/18, it was a 12 min EMOM. Since you have more time you have a couple of decisions to make. Do you try to hold the same numbers from last time for one more round? Do you try to add reps in addition to it being a longer EMOM?
