WOD of the Week: 20 Min EMOM

This week's WOD was submitted by @jfwodfather on Instagram. He tagged us in his post. You've got some rowing, working your full body, on the even minutes and pushups and situps on the odd minutes.

The pushups are actually Hand Release Pushups, which turn things up a notch on a regular pushup. It forces you to not only go all the way to the floor where you release your hands, but also rebuild that momentum for the next. There's no cheating here. The medicine ball situp adds some resistance to the standard situp.

Don't have access to a rower? You can do running or cardio. We've even heard Sumo Deadlift High Pulls can be a good alternative with just the bar. So in this workout you could do 25 SDHP instead of the 250m row. How do you sub rows? Comment below.:

This is the work no one wants to do but is necessary to keep the engine moving...

• 20min

Even: 250m row Odd: 10 HRPU/10 Medball SU

• #crossfit #crossfitopen #concept2rower #wod #workonweaknesses #teammentality #twoadays #rowing #pushups #medball #crossfitgames #masters #notdoneyet


What You'll Need

The Workout: 20 Minute EMOM (Every Minute On the Minute)

  • Even - 250m rows
  • Odd - 10 hand release push up / 10 medball sit ups

Want to see your WOD in the next newsletter? Email us at team@fringesport.com - we love photos/videos of you showing us how it's done or your favorite workout pic.

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