Focus Focus

 In WOD

WOD 9/7/12

Take about 5-7 minutes to warm up to 90% then:

EMOM for 7 minutes:

2 Back Squats @ 90%

 
-then-

 
3 rounds for time of:

7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400m

 

 

This looks like it could be a fun CrossFit Competition!

 

Still having problems with your Overhead position? Toes going out too far on squats? Whatever your issue, go to http://www.mobilitywod.com/ and search for the issue and watch the video on how to begin correcting the problem! It’s usually not a one time fix and you’ll need to do the drills over and over to improve mobility.

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Showing 6 comments
  • Danielle H
    Reply

    This looks to be a killer heavy WOD today=eat more fat…er bacon!

  • Stephanie
    Reply

    Not sure what EMOM is buuuuut, I will be dropping in to find out!

  • Clint
    Reply

    Every minute on the minute…..deceivingly difficult

  • Greg
    Reply

    Every minute on the minute was a killer!! 16:32 for the workout 135# and 55#

  • JeremyWF
    Reply

    I did RX it, but only because I thought the Scott this morning was a different Scott. It was fun though. I am glad there was some running in there to break it up.

  • Kara R
    Reply

    I actually didn’t mind the EMOM (143#)
    But the wod KILLED me! 16:25 (78#, 35#)

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