We are starting a new format for our WOD.
C= Competition: for the athlete who can perform movements to standard and handle the prescribed weight.
P= Performance: for the athlete who can perform most movements but may need to scale or modify to complete the workout efficiently.
F= Fitness: for the novice who needs work on basic strength, bodyweight movement.
Ask a Coach if you have a question!
EMOM for 9 Minutes:
C- 15 Regular Pushups
P- 10 From Knees
F- :30-:45 Plank Hold
C- :30-:45 L Hang Hold
P- :30-:45 Knees Up Hold
F- 10 Knee Raises
C- 40-50 Double Unders
P- 60 Singles
F- 45 Singles
Use 75-85% of your 1RM the whole time, try to take no more than 2 minutes between each set.
4 Sets for Max Reps:
1:00 Alternating Reverse Lunges, back rack
F- Ring Rows