Call Us: (256) 258-9347

WOD December 5th – 2017

Today’s conditioning is about challenging yourself mentally. As with most EMOM workouts, it gets progressively worse each set forcing you to dig deep. Your goal today is to not miss any sets and choose the right scaling that will push you both physically and mentally. #NOMADNESS #MORETHANJUSTAGYM


WOD December 5th – 2017

“Beastmode” – EMOM 20 minutes – score is total reps 

  • ODD: 10 calorie row
  • EVEN: 10 burpees

L2: 8 calories | 8 burpees
L1: 30 seconds max calories | 30 seconds max burpees
Alternate scaling options: 100m run | 30 seconds bike | 60 seconds heavy farmer carry

“Metcon #2” – 15 minutes at zone 1 pace (60 – 70% of max effort)

  • choose to run – row – bike – max distance sledpull powerwalk | choose one or mix and match

Extra Credit – 4 rounds:

  • 25 banded pull-aparts
  • 25 banded leg curls | each side

Leave a Reply

Latest Posts

Partners

CrossFit Journal: The Performance-Based Lifestyle Resource

Address

CrossFit Nomad
102 Gin Oaks Ct
Madison, AL 35758
(256) 258-9347

Privacy Policy