A. Take 10 minutes-
Advanced: Build up to 85% of your 1RM
Intermediate: Build up to 75% of your 1RM
Beginners: Increase by sets of 5 to something challenging and moderate in weight
B. E.O.M.O.T.M- (every other minute on the minute)
12 Rounds: 6 rounds at each station
Odd minutes: Backsquat, Adv @85% in sets of 3, Int @ 75% in sets of 5, Beginner, sets of 5
Even minutes: Ring or Box Dips; 30 seconds of max effort
Volume work (V): On all even rounds perform max reps dips for 30 seconds. On odd rounds perform your specific percentage work and rep scheme. The first round you fail to complete the specific amount of reps, you must decrease weight by 10%. Alternate between the two stations for 12 minutes or 6 rounds each.
C. Partner WOD: Teams of 2
4 Rounds: 3 minutes of work, 1 minute of rest
1. Row for max calories
2. Overhead walking lunge for distance 45/35lbs
Wod explained: Partners start at different stations. Every round partners switch stations. Each team will have 2 scores; max calories on rower and total distance lunged as a team over 4 rounds. Anytime the plate drops from overhead you must stop lunging.