WHAT'S WITH ALL THE EMOMS?

In an effort to provide a smoother experience for all equipment versions and our coaches during Zoom classes, we’ve been replacing the usual “strength” Part A with an EMOM, E:90MOM, or other form of interval. The goal of this is to sync all equipment versions making it easier for coaches to provide feedback, and to ensure all athletes are finishing around the same time. (Avoiding the awkward waiting and staring at the screen)

The alternative is the “traditional” 5 x 6 back squat or 5 x 3 deadlift - building to a top set for the day. These will be replaced by a same movement & similar rep scheme interval that can be performed by all versions. We’ll test this during Zoom sessions for a few weeks to see how it works. We’ll include the “traditional strength” Part A in BtWB, whenever appropriate, for those performing on their own.

hWOD FOR 05/13/20

PART A - ALTERNATING EMOM 10:00

ODD:

3 sprawl to tuck jump

3 duffel squat cleans

EVEN:

Deadbug :30

PART B - DOUBLE AMRAPs

6:00 AMRAP:

8 RDL to extension

8 Duffel power clean

16 Abmat situps

REST 3:00

6:00 AMRAP

8 Sprawl to tuck jump

8 Duffel power clean

16 Abmat situp

Score = rounds + reps completed for both amraps