WOD Blog

Wed, Jul 21

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

072121 Workout


Cardio,Skill: Time
Workout

WARM-UP
AMRAP x 8 MINUTES
30 Single Unders*
8 Up-Downs**
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings

*At halfway switch to Double Unders
**At halfway switch to Burpees

STRENGTH
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

NCCOMPETE WORKOUT*
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds...
Rounds 1, 2, 3 - (135/95)|(95/65)
Rounds 4, 5, 6 - (155/105)|(115/75)
Rounds 7 & Beyond - (185/135)|(135/95)

(Score is Rounds + Reps)

*This workout is part of our NCCOMPETE 'mini-comp' for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a 'competition mindset'. Check out @nc.fit on Instagram to compare your scores.

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)

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