Warmup:

10 Plate Ground2OH – see video below, courtesy of Train FTW

10 Hollow rocks

10 Alt V-Ups

10 Push up w/twist

10 Scorpions

10 Spider-Man Lunge

3 Wall Walks

:30 Handstand Hold

WOD:

EMOM 24:

Min 1 – 10 Dual DB Bench Press (50/35)

Min 2 – 15 V-Ups

Min 3 – 10 Plate Russian Twists (L+R=1 rep) (25/15)

Min 4 – :30 Handstand Hold

Video courtesy of Functional Bodybuilding. Quick demo of the Plate Russian Twists.

Today’s EMOM is meant to hit some areas we sometimes forget to hit on a regular basis, but are needed to keep everything stronger.  Each round should be right around :30 of work. If there are not enough benches in the gym to use, either have folks start on different movements, or go to floor press.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Plate weight -> 15/10 (ELITE:45/25)

Handstand Hold -> Wall walk to height and hold (ELITE: freestanding HS Hold)

Cool Down:

Doorway Stretch – 1 Min per side

Thread the Needle – 1 Min per side