WOD Blog

Fri, Sep 25 2020

Happy Birthday: Tyler M
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

092520 workout


Cardio,Strength: Time
Workout

WARM-UP
3 ROUNDS
:30 Jump Rope
10 PVC Pass Thrus
8 Empty BB Strict Press
10 Empty BB Good Mornings

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

I. ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts
**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

COOL DOWN
FOR RECOVERY
1:00 Pigeon Pose (L)
2:00 Saddle Stretch (w/ Lean Back)
1:00 Pigeon Pose (R)

(No Measure)

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