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3 Evil EMOM - 17/7/23

“3 Evil EMOM’s”


Group Warm Up: 2 Rounds

250m

10 Banded Good Mornings

20 Sec L-Sit

20 Banded Face Pulls


WOD:


Round 1: EMOM x 5

4 Deadlift > Max Burpees Over Bar

RXD+ (102.5/70) – RXD (85/62.5) – SCALED+ (70/52.5) – SCALED (55/37.5)


Rest 2 mins


Round 2: EMOM x 5

6 Deadlift > Max Burpees Over Bar

RXD+ (85/62.5) – RXD (70/52.5) – SCALED+ (55/40) – SCALED (40/30)


Rest 2 mins


Round 3: EMOM x 5

8 Deadlift > Max Burpees Over Bar

RXD+ (70/52.5) – RXD (55/40) – SCALED+ (40/30) – SCALED (30/20)


Rest 4 mins


Cardio Work: 20 on / 10 off x 6

· Bar Hops

1 min rest

· Shuttle Runs

1 min rest

· AD Cals

Score = Total Reps


Group Cool Down: Stretches

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