Sunday, March 18, 2012

18 MAR 2012 - EMOM, KB Overhead, Row

Full Clean
Perform 3 Pistol Squats between sets
Perform 2 DB Thrusters between sets

This should take about 15 minutes to complete. Follow the phase chart to the right --->
Post loads to comments.

EMOM, 20 Minutes
First, Odd Minutes:
5 KB Anyway Overhead
Even minutes:
100m Row

*Penalty: Any round in which reps are not completed results in a penalty. For each penalty point, perform 1 x 10m (mini) Gasser.

Place a set of rings 12" above your maximum reach, then:

3 Rounds Of:
15 Ring Jump-Up and Touch
20 Air Squats
15 Right Leg High Kicks
15 Left Leg High Kicks


  1. By the way, this is GROUND to OVERHEAD, each rep. If you don't think this is tough, you didn't go heavy enough on the KB!

  2. No penalties. Hit 152 on heart rate. Not bad for an extended period over 20 minutes. Although I suspect I probably hit that during the Clean heavy work too!!