WOD Blog

Mon, Sep 21 2020

100th Day: RUDY(200th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

092120 workout


Cardio: Time
Workout

WARM-UP
1 ROUND
25ft Walking Leg Swings
25ft Walking Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
100m Run

Into…

1 ROUND
5 Scap Pull-Ups
10 Shoulder Taps
10 Lunges
5 Ring Rows
5 Knee Push-Ups
10 Air Squats

BASELINE WORKOUT
'NCMETCON BASELINE I'
(Test Flight! Jan 2021 Launch)

I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

0% 0%


925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)