WOD Blog

Wed, May 5

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (857 days ago)

050521 workout


Cardio,Strength: 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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