A. Strict Pull Ups
EMOM 5; Manageable set
B. Strict Ring Dips
EMOM 5; Manageable set
M:
4 Rounds for time with a partner, split reps evenly;
150 Double Unders
300ft 2 DB Farmers Carry 70/50 (25ft sections)
“30 Burpees to 6″” target “
Program Notes:
Today we start with some strict gymnastics strength EMOMs. Aim to struggle or hit failure in your final set by hitting manageable rep ranges. Scale using strict scales such as negatives. No kipping today.
Our metcon is an even split partner wod. When we partner like this it essentially means we have 1:1 intervals. There should be no point in time that both people are resting. Pick it up when your partner
drops off and push your speed knowing you get rest.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Use strict scales for A and B. Coaches can help you select the appropriate challenge. Add weight for RX+
On the metcon scale to singles and reduce the weight on the DB’s. Reduce reps if you are brand new.