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Chewie<p>If anyone runs or has attended an <a href="https://mammut.gogreenit.net/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> (<a href="https://mammut.gogreenit.net/tags/ElectronicMusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>ElectronicMusic</span></a> Open Mic Night), there is a survey doing the rounds from Manchester University, asking about your experiences:</p><p><a href="https://app.onlinesurveys.jisc.ac.uk/s/mmu/emom" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">app.onlinesurveys.jisc.ac.uk/s</span><span class="invisible">/mmu/emom</span></a></p><p>I have just completed it myself (I'm just an attendee)</p>
gribbles<p>Heads up! </p><p>I'm playing at Hull EMOM on the 30th July @ The People's Republic</p><p>As of this moment, I have *no* idea what I'm going to do - but there's a good chance it'll involve this.</p><p>We'll see what this afternoon brings...</p><p><a href="https://www.facebook.com/events/1426396488684737" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://www.</span><span class="ellipsis">facebook.com/events/1426396488</span><span class="invisible">684737</span></a></p><p><a href="https://mastodonapp.uk/tags/electronicmusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>electronicmusic</span></a> <a href="https://mastodonapp.uk/tags/livemusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>livemusic</span></a> <a href="https://mastodonapp.uk/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p><a href="https://fedi.kcore.org/tags/foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>foundations</span></a></p><p>Warm-up:<br>3x<br>* 10 Cuban Presses (with 2 2.5kg plates)<br>* 8/8 Kettlebell Bottoms Up Presses (8kg kettlebell)<br>* 20" Plank<br>* 1' Rest</p><p>3x<br>* 10 Dumbbell Skull Crushers (17.5kg)<br>* 10 Floor Presses (10 / 15 / 20kg)<br>* 6 Negative Push-Ups<br>* 1' Rest</p><p>3x<br>* 5/5 Landmine Presses<br>* 6 Push-Ups<br>* 1' Rest</p><p>The <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> was an <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> 20'<br>* 10 Floor Presses (with 20kg)<br>* 40" Plank (bodyweight / 10 / 10 / 15kg)<br>* 6/6 Landmine Presses (25kg)<br>* 12 Push-Ups<br>* 50" Ski Erg</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a></p><p><a href="https://fedi.kcore.org/tags/Foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Foundations</span></a> class on monday, focus on squats today.</p><p>Warm-up:<br>* 10/10 Leg Swings<br>* 1' Active Squat (at pole)</p><p>3x<br>* 10 Walking Lunges (bodyweight / 15 / 17.5kg db)<br>* 10 Cossack Squats<br>* 10/10 Single Leg Glute Bridges<br>* 1' Rest</p><p>3x<br>* 10 Glute Bridges (22.5 / 25 / 30kg)<br>* 8 Back Squats (20 / 40 / 50kg)<br>* 5/5 Bulgarian Split Squats (bodyweight / 2x7.5kg)<br>* 1' rest</p><p>The <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> was an <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> of 20'<br>* 8/8 Weighted Bulgarian Split Squats (with 2x10kg dumbbells)<br>* 5 Back Squats (@50kg)<br>* 10 Weighted Glute Bridges (with 32.5kg)<br>12m Weighted Walking Lunges (with 20kg db)<br>30" Wall Sit With Forward Plate Hold (5 / 5 / 2x 10 / 15kg)</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>weightlifting</span></a></p>
サブイヴォ・トリスキン<p>今日のトレ内訳(背中)<br>・ <a href="https://mstdn.jp/tags/%E3%83%9E%E3%83%83%E3%82%B9%E3%83%AB%E3%82%A2%E3%83%83%E3%83%97" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>マッスルアップ</span></a> :<br> 通常2回、補助紫で7回<br> 通常2回、補助紫で7回<br> 通常1回、補助紫で6回<br>・ <a href="https://mstdn.jp/tags/%E3%83%90%E3%83%83%E3%82%AF%E3%83%AC%E3%83%90%E3%83%BC" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>バックレバー</span></a> :5秒 x6<br>・ <a href="https://mstdn.jp/tags/%E3%83%95%E3%83%AD%E3%83%B3%E3%83%88%E3%83%AC%E3%83%90%E3%83%BC" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>フロントレバー</span></a> 練習:負荷を重→軽を3セット<br>・リングマッスルアップ: 3回<br>・ <a href="https://mstdn.jp/tags/%E6%87%B8%E5%9E%82" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>懸垂</span></a> :※ちゃんとしたフォーム(顎バーより上&ハング時腕伸ばしきる)で<br> <a href="https://mstdn.jp/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> 6セット(各セット7回)<br> 通常 10回<br> →計52回<br>・斜め懸垂:20回 x3</p><p>マッスルアップは、バーに身体を触れさせずに出来る回数増えてきた!💪<br>ただ、3セット目から急にスタミナ無くなってもうた…<br>懸垂も全然出来なくなったし、マッスルアップで出し切り過ぎた?🤔<br><a href="https://mstdn.jp/tags/%E7%AD%8B%E3%83%88%E3%83%AC" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>筋トレ</span></a> <a href="https://mstdn.jp/tags/%E8%87%AA%E9%87%8D%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>自重トレーニング</span></a> <a href="https://mstdn.jp/tags/%E3%83%97%E3%83%AA%E3%82%BA%E3%83%8A%E3%83%BC%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>プリズナートレーニング</span></a> <a href="https://mstdn.jp/tags/%E3%82%AB%E3%83%AA%E3%82%B9%E3%83%86%E3%83%8B%E3%82%AF%E3%82%B9" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>カリステニクス</span></a> <a href="https://mstdn.jp/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> <a href="https://mstdn.jp/tags/training" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>training</span></a> <a href="https://mstdn.jp/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://mstdn.jp/tags/calisthenics" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>calisthenics</span></a> <a href="https://mstdn.jp/tags/convict_conditioning" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>convict_conditioning</span></a> <a href="https://mstdn.jp/tags/pullups" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>pullups</span></a> <a href="https://mstdn.jp/tags/muscleup" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>muscleup</span></a> <a href="https://mstdn.jp/tags/backlever" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>backlever</span></a></p>
steve cooley<p>This has been an intense month of producing 20+ long form videos and shorts for all-volunteer live music shows in June. With my largest wave of content going live this week, this feels good. Best 48 hours so far. </p><p>I need a job. <a href="https://mastodon.social/tags/FediHire" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FediHire</span></a> <a href="https://mastodon.social/tags/sanjose" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>sanjose</span></a> <a href="https://mastodon.social/tags/santacruz" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>santacruz</span></a> <a href="https://mastodon.social/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a> <a href="https://mastodon.social/tags/sbsc" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>sbsc</span></a> <a href="https://mastodon.social/tags/openmic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>openmic</span></a> <a href="https://mastodon.social/tags/content" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>content</span></a> <a href="https://mastodon.social/tags/producer" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>producer</span></a></p>
James<p><a href="https://mastodon.social/tags/strudel" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>strudel</span></a> noodling from the Solstice Klang this weekend.<br>Solid enough, and I've definitely built up enough confidence to run without a plan, but I think it's time to learn some more tricks! 😄<br>The rhythms stand out best for me.<br><a href="https://youtu.be/HUrxoWg8xfk" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="">youtu.be/HUrxoWg8xfk</span><span class="invisible"></span></a><br><a href="https://mastodon.social/tags/liveCoding" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>liveCoding</span></a> <a href="https://mastodon.social/tags/algorave" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>algorave</span></a> <a href="https://mastodon.social/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a></p>
James<p>Ok, all suited and geared up for some late night music livecoding.<br>I better get comments about this t-shirt or I'll be disappointed.</p><p>Happy solstice!<br><a href="https://mastodon.social/tags/strudel" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>strudel</span></a> <a href="https://mastodon.social/tags/livecoding" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>livecoding</span></a> <a href="https://mastodon.social/tags/klang" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>klang</span></a> <a href="https://mastodon.social/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a> <a href="https://mastodon.social/tags/lookAroundYou" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>lookAroundYou</span></a></p>
Chewie<p><a href="https://mammut.gogreenit.net/tags/AllestreePark" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>AllestreePark</span></a> in <a href="https://mammut.gogreenit.net/tags/Derby" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Derby</span></a> is celebrating 200 years of lake history this week.</p><p>A free event has been organised this Sunday.</p><p>Location: <a href="https://www.openstreetmap.org/way/23800746" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://www.</span><span class="">openstreetmap.org/way/23800746</span><span class="invisible"></span></a></p><p>If you must visit crappy facebook, this is the link: <a href="https://www.facebook.com/events/664869593036437/" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://www.</span><span class="ellipsis">facebook.com/events/6648695930</span><span class="invisible">36437/</span></a></p><p>Amongst others, James Glew (<a href="https://jamesglew.com/" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="">jamesglew.com/</span><span class="invisible"></span></a>) from <a href="https://mammut.gogreenit.net/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> will be playing 🎹 using a solar-powered PA.</p><p>🌳</p><p><a href="https://mammut.gogreenit.net/tags/LocalHistory" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>LocalHistory</span></a> <a href="https://mammut.gogreenit.net/tags/NatureLovers" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>NatureLovers</span></a> <a href="https://mammut.gogreenit.net/tags/Wildlife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wildlife</span></a> <a href="https://mammut.gogreenit.net/tags/Lake" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Lake</span></a> <a href="https://mammut.gogreenit.net/tags/SolarPV" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>SolarPV</span></a></p>
Chewie<p>It's <a href="https://mammut.gogreenit.net/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> again tonight at Dubrek in <a href="https://mammut.gogreenit.net/tags/Derby" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Derby</span></a>: <a href="https://dubrek.co.uk/event/emom-electronic-music-open-mic-19/" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">dubrek.co.uk/event/emom-electr</span><span class="invisible">onic-music-open-mic-19/</span></a></p><p>Go for some great music, tasty 🍕 and 🍟, and a good selection of 🍺 etc :)</p><p>If you're not a local, don't forget to check out ⁨<a href="https://electronicmusicopenmic.com/⁩" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="">electronicmusicopenmic.com/⁩</span><span class="invisible"></span></a> to see if there are similar events happening near you!</p><p>This week I can make it 🥳 </p><p>⁨<a href="https://mammut.gogreenit.net/tags/ElectronicMusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>ElectronicMusic</span></a>⁩</p>
James<p>Sunderland Solstice Klang event - 21st June.<br>Electronic Music all day event.<br>Should be a good'un!<br>🐦‍⬛<br><a href="https://mastodon.social/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a> <a href="https://mastodon.social/tags/livemusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>livemusic</span></a> <a href="https://mastodon.social/tags/electronicmusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>electronicmusic</span></a> <a href="https://mastodon.social/tags/synth" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>synth</span></a></p>
James<p>Two videos is enough for a playlist, riiight? 🐦‍⬛<br><a href="https://youtube.com/playlist?list=PLI6H_NpQNU1B5isojxV9G-9oWI4rhAsyr" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">youtube.com/playlist?list=PLI6</span><span class="invisible">H_NpQNU1B5isojxV9G-9oWI4rhAsyr</span></a><br><a href="https://mastodon.social/tags/liveCoding" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>liveCoding</span></a> <a href="https://mastodon.social/tags/liveMusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>liveMusic</span></a> <a href="https://mastodon.social/tags/strudel" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>strudel</span></a> <a href="https://mastodon.social/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a></p>
James<p>I had a spot onstage at Sunderland's super-friendly Klang last night:</p><p><a href="https://www.youtube.com/watch?v=TO8oklBDLTY" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://www.</span><span class="">youtube.com/watch?v=TO8oklBDLTY</span><span class="invisible"></span></a></p><p>I don't think this <a href="https://mastodon.social/tags/strudel" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>strudel</span></a> noodling was as interesting as the first one I did (<a href="https://mastodon.social/@jtruk/114041698470752207" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">mastodon.social/@jtruk/1140416</span><span class="invisible">98470752207</span></a>) but it was solid enough and I felt relaxed enough to play around a bit. Great face contortions and good reception from the crowd.</p><p>Keep it crowy, corvids!</p><p><a href="https://mastodon.social/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> <a href="https://mastodon.social/tags/livecoding" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>livecoding</span></a> <a href="https://mastodon.social/tags/algorave" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>algorave</span></a></p>
steve cooley<p>This Saturday from 2pm to 8pm, <a href="https://mastodon.social/tags/sanjose" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>sanjose</span></a>’s electronic <a href="https://mastodon.social/tags/music" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>music</span></a> <a href="https://mastodon.social/tags/openmic" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>openmic</span></a> South Bay Sonic Circuits will be live at the <a href="https://mastodon.social/tags/subzerofestival" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>subzerofestival</span></a> <a href="https://mastodon.social/tags/dtsj" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>dtsj</span></a> <a href="https://mastodon.social/tags/sofa" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>sofa</span></a> <a href="https://mastodon.social/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a> <a href="https://mastodon.social/tags/synths" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>synths</span></a> <a href="https://mastodon.social/tags/california" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>california</span></a> <a href="https://mastodon.social/tags/pedalboard" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>pedalboard</span></a></p>
steve cooley<p>Here's a recap of Electronic Music Open Mic at Indexical.org in <a href="https://mastodon.social/tags/santacruz" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>santacruz</span></a> <a href="https://mastodon.social/tags/california" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>california</span></a> for May 2025 <a href="https://youtu.be/9KEOWU2V7Vo" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://</span><span class="">youtu.be/9KEOWU2V7Vo</span><span class="invisible"></span></a> <a href="https://mastodon.social/tags/emom" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>emom</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>Monday means <a href="https://fedi.kcore.org/tags/foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>foundations</span></a> class</p><p><a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> 20'</p><p>* 12m Dumbbell Death March - first two rounds with 2x15kg, last two with 2x17.5kg</p><p>* 15 Russian Kettlebell Swings with 20kg</p><p>* 6 Deadlifts, with 80, 82, 83 and ended at 84kg on the barbell</p><p>* 1' of rowing</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>weightlifting</span></a></p>

#workoutOfTheDay

First some gymnastics, an #EMOM of 8'
* Odd minute: Max Effort Unbroken Strict Pull-Ups
* Even minute: 15 Seated Behind The Neck Pull Downs

The we did the #workout "Forrest"
2 sets with a total cap of 29'
* 250/300m row or 500/600m bike
* 15 Front Squats (25/35)
* 60 Double Unders
* 15 Shoulder To Overheads
* 60 Double Unders
* 15 Trusters
* 250/300m row or 500/600m bike
5' rest between sets

I scaled it to
* 600m Bike Erg
* 15 Front Squats @ 30kg
* 60 Single Unders
* 15 Shoulder To Overheads @ 30kg
* 60 Single Unders
* 15 Thrusters @ 30kg
* 600m Bike Erg

First set finished in 8'43", second in 9'22".

Ded.