WOD 0176

Fitness / WOD

EMOM 4 × 3 min. Score: total reps.

0 Run, 35-minute clock: From 0:00-12 reps:00 monostructural

5 Back squat weightlifting

Rest

5 Row, max, cap at 20 seconds monostructural

0 Bike monostructural

12 Russian kettlebell swings 6 wall-ball shots - Rest 1:30 between sets

Works: quadriceps, abdominals, calves, hamstrings · also glutes, lower back, biceps, middle back

Work · round 1 · Run3:00Tap start. The clock begins after a three-second count.

Total reps0

Block1 / 4

Scores stay on this device. Nothing is sent anywhere.

A load was given but could not be tied to a movement.

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.

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

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

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

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