Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
E2MOM for 16 Minutes
(Every 2 Minutes for 16 Minutes / 8 Rounds)
-3 Heavy Barbell Squat Clean
-30 Seconds Hand Plank Hold
-3 Heavy Barbell Squat Clean
Suggestions
Men: 95-225#
Women: 65-155#
Goal: Unbroken plank hold for all 8 rounds
Coaches Notes
For this E2MOM format, complete the work and rest with any remaining time in the 2-min window, then start a new round over.
Challenge yourself with your weight today. It’s not necessary to do those 3 unbroken but if you choose to do singles, keep your breaks short. 3 reps will likely take about 20-30 seconds.
Today’s score is also based on the number of rounds with unbroken holds. Make sure to keep your quads, butt, and belly squeezed tight while you’re holding the plank so that your hips don’t sag toward the floor or pike toward the ceiling.
CLICK FOR SCALING OPTIONS