March 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)

Rest day

Team WOD
For Total Reps/Calories/Rounds:
-00:00 – 04:00 Row or A Bike for Calories (*1in plank 1 working*)
-04:00 – 05:00 Rest
-05:00 – 7:00 Alternating Burpee Pull-Ups
-07:00 – 08:00 Rest
-08:00 – 10:00 Synchronized Hang Cleans
-10:00 – 12:00 Rest
For Total Rounds/4min AMRAP:
-12:00 – 16:00
-12 Synchronized WallBalls
-6 Alternating Burpee Pull-Ups
-12 Synchronized Hang Cleans
Loads = 135/95 RX+165/115 MRX 115/75
WBs = 20/14lbs 10′ MRX 20/10 9′

5min AMRAP
-15 KBS 55/35# RX+70/55# MRX 45/25#
-10 T2B or 10 WallBall Sit-Ups 20/14lbs 20/10
– 5 Sumo Deads 275/185 RX+315/215 MRX 225/155
3min Rest
5min AMRAP:
-15 KB SDHP
-10 Barbell Push-Ups
-5 Regular Deads
*Athletes Choice on which AMRAP to Start*