30 Minute EMOM
Min 1 = (12/10)(15/12) Cal Row
Min 2 = 12 OH KB Lunge (53/35) *6 on each side
Min 3 = (10/8)(16/12) Cal Bike
Min 4 = 6 Devil Press (50/35)
Min 5 = 12 GHD Sit Ups
Min 6 = Rest
For this long, conditioning EMOM, we will not be looking at a forced rest break during the minute like we usually do when programming EMOM WODS. Work as long as it takes within the minute to get the cals/reps. You have a built in rest break at the end of each round, so we aren’t worried about the forced rest.
For the GHD, if you have not done a lot of them, then we will work with you to get to a number that will be challenging, but not leave your abs sore for the next week.
The devil press is a new movement for us to use during a WOD so we are introducing it at low volume so you can get comfortable with it before we do it in greater volume.
Just put your head down and grind!