Alt EMOM 24 (6 rounds) Minute 1: 14/10 Cal Bike Minute 2: 1 Round of DT 155/105 | 135/95 | 95/65 Minute 3: 16/12 Cal Row Minute 4: Rest
Today’s workout is NOT a partner WOD, but we should at least pair up and to share equipment if needed. If so, switch the bike and row order so one person starts on bike, one starts on row, and both will have separate barbells performed at the same time.
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
