THURSDAY - 09-07-20

14 Min EMOM
(Every Minute on the Minute for 14 Minutes)

Min 1: 4 Heavy Deadlifts + Max Bodyweight Lunges

Min 2: 4 Heavy Deadlifts + Max Push Up + Tap + Tap

Score: Weight for Deadlift and Total reps of Lunges and Push Up + Tap + Tap. 

Using a heavy Kettlebell or Barbell, starting with the bell between your
feet, hinge at the hips so your chest is over the bell.  Keep your heels down and bend the knees, pull your chest up keeping your arms straight and long.  Dig your heels into the ground and squeeze your butt keeping your arms straight. Once you are standing fully, hinge the hips and bend the knees to bring the object back to the ground keeping your chest up and back flat throughout the movement.

For the push up +tap+tap.  Perform a push up focusing on keeping your elbows in and the belly tight - avoiding sagging or snaking.  Then you will bring your left hand up to touch your right shoulder, then your right hand up to touch the left shoulder. 


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  • Carol Forbes on

    Deadlift 28 kg (2×14kg bells)
    Lunges 144
    Push ups 94
    Total reps 238

  • Rob Smart on

    Rob 44kg DL 199 lunges 107 push up taps total = 350
    Clare 22kg DL 18 reps behind me total score 310

  • Sandra on

    273 + 16kg (heaviest I have) = 289

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