WOD Blog

Tue, Jan 5

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (954 days ago)

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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