Posted on

November 13, 2013

EMOM for 10 Minutes

Odd: Max set of sustainable Strict Pull-Ups
Even: Max set of sustainable Strict Push-Ups


Work on a number that you can maintain through 5 rounds of each.  Keep the number as high as you can without bombing out.  Work using as little help as possible (band, kip or otherwise).  We’ve done a longer version of this in the past. Go for higher numbers this time if you’ve seen it before.

 

WOD

3 Rounds for time

400M Run
10 Squat Cleans 135/95lbs
10 Push Press 135/95lbs

Off Ramp WOD

3 Rounds for time

400M Run
10 Air Squats or Goblet Squats
10 Push Press 

 If you’ve mastered the bodyweight and/or weighted squat move on to squat cleans.  Start with a power clean and work on riding the bar down into a full depth squat.