Jan 30, 2018

Wednesday 2018.1.31

Warmup

25M (High knees, Forward skipping, Backward skipping, Donkey kicks, Forward sprint, Back pedal, Frankensteins)
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
8-10 PVC OHS
6-8 Push ups
3-5 Strict pull ups

WOD

20 Minute EMOM (Every Minute on the Minute)

Minute 1: 30 Double unders
Minute 2: 15 Wall ball shots
Minute 3: 5 Chest-to-Bar pull ups

Repeat the same sequence until time expires.

This is a conditioning workout to get you used to some of the movements you will see in the Open competition.  Pay close attention to your pace.  Rushing to finish the exercise so you have more rest until the next one may not hold up over 20 minutes.

Post strategies and insights to comments.

3 comments:

monroe said...

Yes, I see that this should have been a 21 minute EMOM.

monroe said...

I used a 14lb ball, all sets unbroken until the 7th, tripped at 19 DU's.

Jimmy Chen said...

Rx'd thanks to Mr. Monroe's observation about making it a 21 minute EMOM. Kept it intense throughout and made sure to leave at least 25 seconds of rest to catch my breath.