Wednesday 10.9.24

Written By Aaron Landes

WEDNESDAY
Strength: High bar back squat
E2M x4: 2 reps, 22X1 tempo, building
EMOM x 8: 1 rep, 22X1 tempo, heaviest able

  • 22X1 tempo means 2 seconds down, 2 seconds in the bottom, afap up, and 1 second at standing.

WOD: EMOM 12m
O: 40 double unders
E: 15 wall ball 20/14
- right into 3m AMRAP
Pull-ups

S: 40 singles, modified medball weight, jumping pull-ups
L1: 60 singles or 40 mix DU/SU, modified pull-ups
Rx+: 50 double unders, 20 wall ball, bar muscle ups

  • This workout is about testing your capacity for maintaining a lot of reps throughout the EMOM, then scoring the pull-ups at the end. Pick a scale for DU and wall ball that will be challenging throughout. There is no penalty for not finishing a minute, so GO FOR IT!!

Aaron Landes
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