 | WOD Blog |  |
Tue, Jan 5 |
010521 workout
Cardio: Time
Workout
WARM-UP
1 ROUND
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
BASELINE WORKOUT
`NCMETCON BASELINE I`
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
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