If you have access to a pull-up bar, even if you can't kip on it, you can replace any kind of hanging movement for the V-Ups if you prefer for the "At Home" WOD. So a TTB, Strict TTB, Active Hang to L, Knee Raises, etc. Do what's right for you!
WOD
"CFSC At Home"
3 RFT
800m Run
25 V-Ups
25 DB Facing Burpees
EC
1 mile Run (or walk)
Find full info HERE
Got a home gym? Or still have access on base? Check out our regular strength programming for Monday, April 14th here:
WOD
Deadlift
8 min EMOM
1 rep @ 85-90% (across)
+
3 RFT
800m Run
25 TTB
25 Bar Facing Burpees
NOTES
- Take a good amount of time to warm up to 85% of your 1RM Deadlift. If you're not feeling that for the day, take it down a little. If it's feeling EASY, and you think you can maintain it for the full EMOM, feel free to go upwards of 90%
- Ideally you stay at the same weight for all 8 reps
- Belt as you like
- This should be a good, solid pulling day. Strong technique, no form loss due to weight or it's too heavy.
- For the metcon, modify the TTB as needed to stay moving. Cap it at 30:00, so if you're not finished with Round 1 by the 10:00, or Round 2 by the 20:00, drop some reps.
