WOD 0139

Fitness / WOD

EMOM 15 × 1 min. Score: total reps.

Division

20 Wall-ball shot 20-lb medicine ball to a 10-foot targetweightlifting

15 Box jump 24-inch boxgymnastics

10 Deadlift weightlifting

Muscle-up, max gymnastics

Rest

Works: glutes, hamstrings, lats, lower back, quadriceps, shoulders · also abdominals, calves, forearms, middle back, traps, triceps

Work · round 1 · Wall-ball shot1:00Tap start. The clock begins after a three-second count.

Total reps0

Block1 / 15

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

Calculator

A set to failure, and what that strength looks like from one rep to ten.