3-4OCT16: The Force Awakens!

Today’s new movement instruction will cover ring rows, a variation of pull-ups which are great for building upper body strength and muscular endurance.  Ring rows are also a more effective scale for pull-ups than what we normally use (jumping pull-ups), in that doing ring-rows will force your upper body to do all of the work and therefore more directly prepare you for body weight/resistance band pull-ups. Here’s the video of the day:

Once we practice our new movement, today’s WOD will showcase our first ‘EMOM‘ format, which stands for ‘Every Minute On the Minute.’ EMOM’s give you a round of work to complete on a running clock, and you simply have one minute to complete each round of work, with each round often alternating between two different  work sets. Sometimes EMOM’s can be really short, and sometimes they can be really long (like today!). Sometimes EMOMs will have AMRAP’s imbedded into one of the work sets, other time you will get some rest each round (like today!). Regardless, it’s a race against the clock, so try not to fall behind!

In the spirit of my  obsession with Star Wars, we will be dividing each platoon into two different groups so that the workout will flow much smoother: half the class will be ‘The Resistance;’ the other half will be ‘The First Order’ Here the breakdown for today’s WOD:

EMOM 20:

For Every Minute On the Minute for 20 minutes, complete the following:


ODD MINUTES: 100 m Sprint / EVEN MINUTES: 3 Ring Rows + 5 Burpee Box Jumps


ODD MINUTES: 3 Ring Rows + 5 Burpee Box Jumps / EVEN MINUTES: 100 M Sprint

SCORE: # of completed rounds (out of 20)

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