WOD Blog
 | Wed, Jan 6 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
010621 workout(Time) Workout WARM-UP 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB BASELINE WORKOUT `NCMETCON BASELINE III` 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 KG BB:(60/45)|(45/30)
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