WOD - Samstag

EMOM Day

WOD 1

12 minute EMOM, rotating and MAX REPS in 30 seconds, rest remaining of the minute

A - Strict Chin ups, 

B - Strict Ring dips

C - Strict Toes to bar

D - REST or move directly to A

WOD 2

10 minute EMOM, alternating minutes, rest remaining of the minute

A - 5 Power clean @ 50-60% 1RM

B - 10 Chest to bar Pull up

C - 10 Push ups between plates

WOD 3

10 minute EMOM, alternating minutes, rest remaining of the minute

A - 7 Overhead squat @ 50-60% 1RM

B - 12 Toes to bar

WOD 4

10 minute EMOM

A - 5 Thruster @ 50-60% 1RM

B - 50 Double unders

WOD 5

20 minute EMOM, rotating through, MAX DURATION in 30 seconds, rest remaining of the minute

A - Top of pull up hold for MAX

B - Top of ring dip hold (thumbs out, elbow locked)

C - L-sit hold

D - Handstand hold facing the wall or freestanding

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