WOD Blog
 | Wed, May 5 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
050521 workout(Time) Workout WARM-UP 3 SETS 20 Banded Pull-Aparts 10 Banded Pass Thrus 20 Jumping Jacks Into… 3 SETS 10/10 Single Arm ½ Kneeling DB Press 10/10 Single Arm Sumo Deadlift 25ft High Skip 25ft High Knees 25ft Butt Kickers STRENGTH EMOM x 14 MINUTES MIN 1 - 4 Push Press (Athlete Choice, Building)* MIN 2 - :45 Shuttle Run (EZ) *Start Light and Build to Heavy Set of 4 with Barbell. (Score is Weight) WORKOUT AMRAP x 14 MINUTES 10 Alt. DB Snatch + Push Press (50/35)|(35/20)* 200m Run *1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) OPTIONAL BENCHMARK WORKOUT 'THE NCFIT CINCO' 5 ROUNDS FOR TIME 5 Hang Power Clean (155/105)|(115/75) 5 Front Squats 5 Thrusters 5 Shoulder to Overhead 5 Strict HSPU (Score is Time) KG BB: (70/55)|(50/35)
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