WOD Blog

Wed, Jan 26

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1084 days ago)

012622 Workout


Cardio,Strength: Time
Workout

WARM-UP
3 SETS (7:00 CAP)
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Up-Downs
8/8 DB Arnold Press

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Push or Split Jerk*

*Option to use either or both Jerk Options within same set.

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'PUSH. PULL.'

FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155/105)|(115/75)

*15/12 Cal Row After Every Set

(Score is Time)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*

*To be performed ASAP after completing the workout.

(No Measure)

0% 0%




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