EMOM & WorkCap- CompetitorWOD

Oct 17th, 2017

Category: Competitor

EMOM & WorkCap- CompetitorWOD

Cottam

Warm-up
10-8-6-4-2
Medball Hug Step Ups
Medball Front Squats
Medball V-Ups

Strength
EMOM14
Odd- 2 Front Squats 85-90%
Even- 5 Strict Toes to Bar or Straight Leg Raises

-Partner up and grab a rack. If you are in a group of 3 or have someone lift every 30s. Warm-up adequately to allow for an opening weight around 85% of your 1 RM

WOD
30-20-10
Burpees
Wallballs
Box Jump Overs

EXTRA WORK
EMOM15
1. High Hang
2. Mid Hang
3. Low Hang

Pause at each position for 3 seconds before performing the lift.