10/24/2016 Monday EMOM

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Kristie completed the Chad workout in full turnout gear!

WOD:

Don’t forget to stretch out after the 10:30 class with Kim! Starts promptly at 11:45am. Feel free to stay for a short stretch or the entire session!

Part 1: SWOD

5 Power Clean
Every 2min
3 Rounds

Part 2:
5 Squat Clean (135/95lbs)
5 Ring Dip
EMOM 9min

It’s EMOM Monday!! Today we have taken a favorite Benchmark, Elizabeth and made an EMOM out of it! The goal is to be able to perform the prescribed amount of reps within the minute.   Keeping the rep scheme a little shorter is going to allow some people to get work done quicker than they potentially would doing a regular Elizabeth.

Part 1 is three heavy sets of 5 touch and go reps of Power Clean every 2min. No resetting at the bottom of each lift. Ideally you will lift the same heavy load across all 3 sets of 5. The load should be Heavier than what you will use for the Elizabeth EMOM. There won’t be a lot of time to rest between sets, about 30sec to perform the reps and then about 90sec to rest. It is only 3 sets, so make sure you go heavy and work on lifting load under fatigue.

Part 2  Roughly, around 60% of the above load would be appropriate for the Elizabeth EMOM and you should be able to do all reps unbroken pretty quickly for all 9 rounds.

Don’t forget to stretch out after the 10:30 class with Kim!  Starts promptly at 11:45.  Feel free to stay for a short stretch or the entire session!

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