WOD Blog

Wed, Jan 6

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