EMOM – WOD – Ca$hOut

May 5th, 2015

Category: CrossFit

EMOM – WOD – Ca$hOut

Welcome back NICK

Welcome back NICK

Strength
Every Odd Minute for 16 Minutes
3 Squat Clean and Split Jerks

WOD
10 Minute AMRAP
10 Shoulder to Overhead (115,75)
40 Double Unders

Level 2- (95,65), 20 Double Unders
Level 1 (75,45); 80 singles

Cashout
2 Rounds
20 Sit-ups
20 Bicycle Abs
20 Hollow Rocks
20 Supermans
Then
1 Minute Plank

Conditioning Class: WOD
Run 200m
Run 400m
Run 600m
Run 800m
Run 600m
Run 400m
Run 200m
Rest 1:1

Conditioning Class: Core
With a partner, 2 Rounds of:
10 leg throws each (center, right, center, left = 1 rep)
Then 60 plank hold

DISCUSSION 12 Comments

  1. Ryan Gould 05/06/2015 at 3:10 am

    EMOM: 135# (squat C+J)
    WOD: 4 even 1/2 Rx-1/2 L2 (115/95)…after first two rounds at Rx, moved down to 95#…also singles x 2 (with mixed dubs)

  2. Andrea Cooke 05/06/2015 at 1:49 am

    7+3 @115; working on that push jerk (love the press too much)

  3. Trevor Crean 05/06/2015 at 1:26 am

    Went too big too early on the EMOM: 145#

    WOD: 5+47 L2

  4. jason barrow 05/06/2015 at 12:48 am

    Strength: 185#
    WOD: 5+1 Rx

  5. Brendan Cottam 05/05/2015 at 11:41 pm

    215#
    6 Rounds + 20 reps

  6. Diana O'Neil 05/05/2015 at 4:59 pm

    Spilt Jerk: up to 145×3
    Wod: 6 rx

  7. KB 05/05/2015 at 4:19 pm

    Strength 80 PR on the split jerk thanks to a little good cop bad cop
    Wod 6+80 @65 with singles

  8. Cash Lady 05/05/2015 at 3:13 pm

    Worked up to #125
    6+1 RX

  9. Eddy 05/05/2015 at 2:13 pm

    5.1 mile run: 45:05
    WOD: 5+1 @125# (all I had and I’m not near a box)

  10. Crowley 05/05/2015 at 1:50 pm

    emom: worked up to 215# (power clean)
    wod: 7 rx

  11. Frawls 05/05/2015 at 1:28 pm

    EMOM: worked to 160#
    WOD: 5+40 Rx

  12. Brian M. Maser 05/05/2015 at 12:49 pm

    EMOM: up to 225#
    WOD: 7+10 Rx