Wk 5 – May. 29Monday – Press/WCU Linear + EMOM Mixed MAP
A1. Press @ 11×1, 1 tough rep x 5 sets, 1:30 min -*go for a PR on last set
A2. Weighted Pronated Pullup @ 21×1, 1 rep x 5 sets, 1:30 min *see if people can accumulate 60 seconds of negatives right back to back in one set here!
B. EMOM x 10 minutes @ high effort/85-90%:
1st – 5 Double KB Thrusters @ 16/24kg/arm – handles together @ bottom
2nd – 30 sec Rowing* eave rower/airbike as needed
(5 min rest)
EMOM x 10 minutes @ high effort/85-90%:
1st – 10 Push-Ups + 10 Air Squats *scale the push-up reps as needed
2nd – 30 sec AirBike – ensure people are getting calories on this and not dogging it