“Chelsea”
Every minute on the minute for 30 minutes, perform:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Scoring: Once you cannot complete all work within the minute, continue the rest of the 30 minutes as an AMRAP noting the minute in which you were last able to keep all work into one minute. For Example, if I was unable to complete all the work one minute starting with at minute 18, I would note 17 as the minute I last completed successfully and then finish the 30 minutes as an AMRAP. If, after minute 17 I was able to complete 10 more rounds before minute 30 was complete, my score would be 17/27.
If are able to finish all 30 minutes, please continue past 30 minutes and note which minute you stopped being able to finish all the work in one minute. All who are able to complete the EMOM in 30, can take a picture with the PR Pig.
Beginners: Turn this into a 20 min AMRAP (“Cindy”)
Usually when athletes begin to fail on this WOD is in the push-up. Here’s is a really good video on how to set up and execute a push-up with the best possible body mechanics: http://www.mobilitywod.com/2013/01/pressing-mechanics-and-the-knee-pushup-up-disasterfroning-and-bailey-edition/
The RX standard for a push-up are: rigid body that moves as a single unit; chest, quads and chin touching at the same time; full extension at the top with head in neutral position. Watch this video for a demo. (Please note – hand and elbow positions are not dictated by the standard but by watching the mobility video above you will see how vertical forearms and close elbows are better mechanically.)
