“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)
Strict press: 165
PC: 245
S2O: 225 (push jerk)
Weighted pull up: 35# KB
Front squat: 225
DL: 365
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
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)
Strict press-155(Pr)
Power clean-225
S2O-205 (failed 215)
Weighted strict pull up-90# dumbbell
Front squat-225 (squat cleaned)
DL- 335
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!
Strict Press: 175#
Power Clean: 195#
S2O: 185#
Weighted Strict Pull-up: 118#
Front Squat: 195#
Dead Lift: 425#
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
Oh no! I hope this is something minor.
Sorry to hear that Max
Tested Positive lol
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
Strict press 145
Power clean 205
S2Oh 185
Weighted pull-up 80
Front squat 205
Deadlift 285
(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
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
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#
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
Strict press: 145#
Power clean: 220#
Weighted pull-up: 55#
Squat clean: 205#
Deadlift: 295#
S2O: 210#
Strict press: 110# (failed 115#)
Power clean: 165#
S2O: 135# (failed 140)
worked on pull-ups
Squat clean: 145#
Deadlift: 275#
Total: 830
Stick press 155
Power clean 235
S2O 245
Weighted PU 80#db
Front squat 245
Deadlift 395
Did not stick to the EMOM
Strict press- 185
Power clean- 265
S20- 265
Weighted PU- 80
Front Squat- (squat clean) 285
Deadlift- 405
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
Strict press 155
Power clean 225
G2O 215
Weighted PU 20☹️
Front squat 225
Dead lift. 365
Total 1205
Strict press 155
Power clean 245
G2O 235
Weighted PU 70
Front squat 245
Dead lift. 415
Total 1365