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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.
It's #EMOM again on Thursday at Dubrek in #Derby : https://dubrek.co.uk/event/emom-electronic-music-open-mic-18/
Go for some great music, tasty and
, and a good selection of
etc :)
If you're not a local, don't forget to check out https://electronicmusicopenmic.com/ to see if there are similar events happening near you!
Sadly I'm not going this week as there's a works' leaving do.
Enjoy!
Hey, here's what happened at the last EMOM at Indexical ... #santacruz #emom #electronic #music #openmic https://youtube.com/shorts/aIfqotba26c #california #culture
#workoutOfTheDay #foundations class, focus on #pullups
#EMOM of 20'
* 5 Negative Pull-Ups
* 6/6 Single Arm Dumbbell Rows (2 rounds 20kg, 2 rounds 22.5kg)
* 15 15 Kettlebell Sumo Deadlift High Pulls with a 24kg kettlebell
12 Ring Rows
50" Ski
Spicy but simple :)
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