Today’s met.con 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! But before we tackle today’s workout, we are first going to learn and practice a new movement: The Hanging Knee Raise

In the spirit of my  obsession with Star Wars and the recent at-home release of Star Wars: The Last Jedi, 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’s the actual breakdown for today’s WOD:

Met.Con: “The Last Jedi”
EMOM 20:
(For Every Minute On the Minute for 20 minutes, complete the following):

RESISTANCE: (SQUADS 1 & 2)
ODD MINUTES: 100 m Sprint / EVEN MINUTES: 4 Hanging Knee Raises + 4 Burpee Box Jumps

FIRST ORDER: (SQUADS 3 & 4):
ODD MINUTES: 4 Hanging Knee Rasies + 4 Burpee Box Jumps / EVEN MINUTES: 100 M Sprint

SCORE: # of completed rounds / 20