EMOM 16
Minute 1: 12-15 Dumbbell Thrusters, 50/35lbs
Minute 2: 40 Double-Unders
Minute 3: 10 Burpee Box Jumps, 20/14″
Minute 4: 5 Shuttle Runs (25 ft down and back =1)
WODprep Strategy Top Tips:
Warm-up (10 minutes): This workout can almost facilitating as a warm-up. Get some touches on all the movements, spending a little extra time on the squat to get ready.
Stimulus: Double under skill work and capacity training.
Strategy: Today’s piece is all about consistent pacing, with thrusters done unbroken or in two quick sets. Keep a steady pace on double-unders or scale to single-unders if necessary. Burpee box jumps should be smooth and unbroken. The Shuttle runs should almost be an active rest
- Dumbbell Thruster- The front rack is key here. Set the dumbells up so the shoulder is supporting the head of the dumbbell as you squat. Tilting them up slightly will help with this.
- Double under – The Double unders are increasing today, so make sure you are pacing accordingly. If you are building double under volume, planned breaks may help. Finsd a point above your eye line, relax your fae and shoulders, and make the motion come at the wrist.
Tripping on your Dubs? Check out our video below:
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