WOD Blog

Wed, Sep 23 2020

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

092320 workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats

Into…

3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell

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

I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)

*Rest at Least 5:00 b/t Efforts

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)

0% 0%


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