Monday, March 16, 2020

“DB’s EMOM Total”
For Max Load:
Min 1-5 = 1 rep Strict Press
Min 6-10 = 1 rep Power Clean
Min 11-15 = 1 rep S2O
Min 16-20 = 1 rep Weighted Pull-Up
Min 21-25 = 1 rep Front Squat (can sqt clean)
Min 26-30 = 1 rep Deadlift
*must perform 1 rep EMOM* for this Total,
No Rest; stay on the EMOM and plan smartly*
all lifts from floor; no racks
ADD all 1RMs for Total, (if an athlete fails to
stay on the EMOM in a category/lift or fails
all lifts in that category = 0 lbs for that category)

24 thoughts on “Monday, March 16, 2020”

  1. Jeremy Fullingim

    Completed all lifts as rx, no misses
    Strict press: 135/135/140/145/150= 705
    PC: 205/215/225/225/235= 1,105
    S2O: 185/185/195/195/200= 960
    Weighted pull up: (used DB) 20/25/35/40/45=165
    Front squat: 225/225/225/230/240= 1,145
    DL: 385/385/395/405/410= 1,980
    ? Not sure if we grand it total but it’s 6,060lbs

  2. Squat Clean Warm-up: 1@135, 1@185, 1@225, 1@255, 1@275, 0@295

    WOD: 1235
    Strict Press – 1@155, 1@155, 1@155, 1@155, 1@155 (155)
    Power Clean – 1@225, 1@245, 1@245, 0@275, 1@255 (255)
    S2O – 1@135, 1@185, 1@205, 1@225, 1@245 (245)
    Strict Pullup – 5 singles at bodyweight due to left shoulder (0)
    Squat Clean – 1@245, 1@275, 1@275, 1@275, 0@295 (275)
    Deadlift – 1@305, 1@305, 1@305, 1@305, 1@305, 1@305, 1@305, 1@305, 1@305 (305)

  3. Strict press-155(Pr)
    Power clean-225
    S2O-205 (failed 215)
    Weighted strict pull up-90# dumbbell
    Front squat-225 (squat cleaned)
    DL- 335

  4. Strict press: 105 (failed 115)
    Power Clean: 175 (failed 185)
    S2O: 155 (ran out of time for 165)
    Weighted strict Pull-up : 25lb DB
    Front Squat : 95 lbs the whole time- left knee
    DL: 275
    Total of lifts: 830
    Everything felt HEAVY at 6am- great job early class!

  5. Strict press 225
    Power clean 305
    S2Oh 275
    Weighted pull-up 70
    Front squat 295
    Deadlift 465
    Total 1635

    Blew out my back, see ya in a couple weeks CFJ, back on the IR

  6. Strict press: 155, 165, 175, 135, 185(f)
    Power clean: 185, 295, 215, 225(f), 225(f)
    S2O: 205, 225(f), 225, 136, 135
    Weighted pu: 35, 35, 40, 50, 50
    Front squat: 185, 205, 225, 135, 135
    Deadlift: 225, 275, 305, 325(f), 325(f)

    185+215+225+50+225+305=1205

  7. (5,4,3,2,1 reps on each movement, Pull ups was 5 emom)

    Strict Press – 95, 115, 135, 145, 145
    Power Clean – 135, 155, 155, 175, 175
    S2O – 135, 155, 155, 175, 175
    Pullup – 5, 5, 5, 5, 5
    Front Squat – 135, 135, 155, 155, 155
    Deadlift – 205, 225, 245, 285, 285

  8. Strict press-155(Pr)
    Power clean-200
    S2O-195
    Weighted strict pull up-50# dumbbell
    Front squat-200 (squat cleaned)
    DL- 255

    Total= 1,055

  9. Modified at home
    EMOM
    1-5 – 10 DB strict press
    6-10 – 10 DB HPC
    11-15 – 10 pushups
    16-20 – 10 sit-ups
    21-25 – 10 DB lunges
    26-30 – 8 cal assault bike

    DB’s@ 25#

  10. Strict press: 55-55-55-65-65
    PC: 85-95-105-110-115
    S2O: 85-95-100-105-115
    Weighted pull up: all w/20# vest
    Front squat: 95-100-105-115-125
    DL: 155-175-195-205-215
    Total= 655

  11. Strict press: 110# (failed 115#)
    Power clean: 165#
    S2O: 135# (failed 140)
    worked on pull-ups
    Squat clean: 145#
    Deadlift: 275#
    Total: 830

  12. Did not stick to the EMOM

    Strict press- 185
    Power clean- 265
    S20- 265
    Weighted PU- 80
    Front Squat- (squat clean) 285
    Deadlift- 405

  13. Strict Press: 137# (2# PR)
    Power clean: 180#
    S2O: 170#
    Weighted strict pull-up: 35# DB
    Front Squat: 165#
    Deadlift: 305#
    Total: 992# total

    Tabata abs

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