top of page

WOD - Wednesday 2021-03-03


Whoa. Hand on tight for this one. A 21 minute EMOM (every minute on the minute) with rowing, burpees, and double unders. Don’t worry about the prescribed numbers - the goal here is to find a challenging volume for each movement that can be completed in around 40 seconds (when fresh), and then hang on tight through all 7 rounds. This is sure to send the heart rate sky high, so be mindful of your breathing, and focus on taking full advantage of whatever rest you have during each interval.


5 Rounds

  • 15 Squats

  • 10 Scap push-ups + 3 push-ups

  • 30 Jumping jacks

40 seconds of 85% effort of:

  • Row

  • Burpees

  • Double unders


Emom 21

20/15 Cal Row

16 Burpees

70 Double unders


3 min of light movement, focusing on getting back to full nasal breathing.

87 views0 comments

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo


bottom of page