Saturday, October 24th 2015
WE LOVE A GOOD EMOM!
Today you’ll see we’ve programmed something a little different. We have a longer EMOM with Rowing and Snatches, but the goal is similar to our singular movement/shorter EMOMs. For those who might not know much about EMOMs, here’s why we love them…
What is it? EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time. What are the benefits? -Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. If you take 20 seconds to perform the lifts the first minute and 30 seconds the second minute, you are likely taking more time between reps or are showing fatigue. And for the row, if you accumulate fewer meters per :30 seconds you can tell that you’ve fallen off pace. This isn’t a BAD thing, but rather a great awareness tool. -Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills. -Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? What could you do better?
STRENGTH WOD
Take 15 minutes to build up to a 1 RM Snatch
WOD
For 20 Minutes:
Even Minutes: 30 seconds of rowing for meters
Odd Minutes: 3 Snatches at (70-80% of 1 RM)
Score total meters (we will put the weight used for snatches in the notes)
The Nooners rocking some wall balls…
