EMOM 40
– Manageable set Ring Muscle Ups (1 – 5)
– 6 Single Leg Squats (3 per)
– :40 AMRAP Cal Row
– Rest
Program Notes:
Our 40 minute EMOM today is multi purpose. 1. It is actually 10 Interval sets. 2. We are working some high tech moves for capacity gain 3. High tech moves under fatigue.
“Be smart with scaling to keep this session as a purposeful practice session for you with sprint repeats on the rower. You should ask yourself… “”what can I do to improve my Muscle up(or scale thereof) and my single leg patter?”” . Then, send it on the rower. “
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.
Intermediate: Muscle Ups from floor, specific indy drill or banded, Kickstand Squats or 50ft Walking Lunges
Scaled: Pull Ups + Push Ups – choose a manageable rep range and scale thereof for each that can be completed together in :30, 50Ft Walking Lunges
Beginner: Pull Ups + Push Ups – choose a manageable rep range and scale thereof for each that can be completed together in :30, 50Ft Walking Lunges