Friday July 31st
Warm-up
Metcon (AMRAP – Reps)
EMOM14 alt movement
Odd min – 20 alt DB Snatch – max Burpees
Even min – 20 alt OH Lunges (10L, 10R) – max Burpees
Odd min – 20 alt DB Snatch – max Burpees
Even min – 20 alt OH Lunges (10L, 10R) – max Burpees
*score is Burpees
Scaled/Silvers: 16x reps/movement and max downups
""Oh an EMOM"" you think, ""this’ll be easy."" Oh you poor, poor fools, can you not see what is happening? 14 minutes. Minute 1 you do 20 DB snatch into max burpees, minute 2 20 alternating OH lunges into max burpees. There’s not rest in this workout! This is cheating, I want my money back.
20 snatch with a DB or KB (do 10 1 hand then 10 the other with a KB or odd object), when you’re done perform burpees until minute 2, the OH lunge will be done 10 with the weight in one hand and then 10 with the weight in the other, again finish your minute with burpees. The score for the workout is the burpees which means you need to get everything else done before you can even score, Viv is an evil, evil lady. "
20 snatch with a DB or KB (do 10 1 hand then 10 the other with a KB or odd object), when you’re done perform burpees until minute 2, the OH lunge will be done 10 with the weight in one hand and then 10 with the weight in the other, again finish your minute with burpees. The score for the workout is the burpees which means you need to get everything else done before you can even score, Viv is an evil, evil lady. "
20sec OH Hold /side
10alt lunges
10 single arm Push Press/side"