Pop Rocks

15 minute continuous running clock

EMOTM first 6 minutes
100m Sprint
EMOTM next 5 Minutes
15 Wall ball (20/14) – 10′ Target
EMOTM last 4 Minutes
5 Squat Cleans (155/105)

Annotate rounds missed

Why do we do “Every minute on the minute”?  Check out a good article below from theboxmag.com

EMOM (Every Minute on the Minute) : A Formula for Volume Skill and Development, by Dave Lipson, CF Cert Instructor and contributor of The Box Magazine

Val and Liana Partner Comp Wod Wars June 2014
Valerie and Liana participated at the WOD Wars 2 this past weekend! Way to represent ladies!!
Kathy M and Liana Wod Wars 2 June 2014
Kathy M also participated at the WOD Wars 2 competition this past weekend. Awesome Kathy!

13 Responses to “Pop Rocks”

  1. Southpaw

    Way to go Valerie, Liana, & Kathy! Great job!

  2. OG

    Sprint: 0 misses
    WB: 0 misses rx
    SC: 1@155, 4,3,3,4@135

    Deceptive. Should have known better on those SC’s. Nice work 530 🙂

  3. The Professor

    Valerie, Liana, AND an erg?!

    *heavenly sigh and faints*

  4. Chrissy C

    0 Misses, 55#
    Sneaks up on you during the wall balls!!!

  5. Easy Rider aka Robert Hammond

    3 misses (20# / 135#)

  6. Vikki Diano

    0 misses (10#, 85#)
    Great job, ladies. Proud of you 🙂

  7. Beth 'Teach' Spearman

    0 misses (14# WB, 115# cleans)
    Worked on cycling the Wallball and cleans quickly. Fastest set of WB 24/25 sec, slowest 28 sec. Fastest cleans were 12 sec and slowest were 15 sec. Couldn’t get the WB much faster.

  8. T-REX

    2 misses rx. No Lungs. Thx G, way to coach all day, and thx for the mobility! Way to rep ladies, Liana, Val, and Kathy!