A. EMOM 15
- 1 – Core movement
- 2 – Skill practice
- 3 – Weighted squat or lunge (5-8 reps max) or pistols
1- Sit-ups, hollow hold, hollow rocks, vsits, plank hold, Russian twists
2 – Handstand kick ups, pistols, double unders,
3 – Rep range 3-8 reps depending on weight & complexity.
B. For time:
21-18-15-12-9-6-3
- Weighted Squats or Lunge
- Burpees
Ideas for weighted squat:
- Front or Back squat with bar (30/42.5)
- Goblet Squat with KB/DB
- Wall Balls or Med Ball Clean
- OHS/Back squat with plate
- Weighted lunge
Scale back and start at 18 or skip 18 and 12’s’s if volume too much.
Add a run to the start of each round if you wish to extend the WOD or turn burpees not burpee broad jumps or burpee box jump.
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