WODs
 | Thu, Jul 28 2016 |  |
| Front Rack Hold EMOM | 20160728 MetCon |
Front Rack Hold EMOM
(Weight)
10 minute EMOM Front Rack Hold
40 second:20 second (Work:rest ratio)
50%-55% Power Clean Max
|
20160728 MetCon
(Reps)
With a running clock:
0:00-3:00
AMRAP
5 KB Swings (53/35)
7 Push-ups
9 Box Jumps (30/24) (StepUps are scaled)
3:00-4:00 rest
4:00-8:00
AMRAP
As many AirSquats as possible
8:00-9:00
Rest
9:00-14:00
AMRAP
10 Dumbbell/Barbell PushPress (45-55/25-30 DB or 115/80 BB)
10 SitUps
10 DoubleUnders
14:00-15:00
rest
15:00
Cash Out
Max effort HS Hold
Coach sets PushPress choice by athlete
Score is total reps recorded along with HS Hold time in comments.
| Duane | 249 | Barbell 115# - not my best DU day! | | Sarah | 267 Rx | Dumbbells |
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