WOD Blog

Wed, Aug 4

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

080421 workout


Time
Workout

WARM-UP
AMRAP x 8 MINUTES
10/8 CAL Row
7/7 SA DB Sumo Deadlift
7/7 SA DB Swing
7/7 SA DB Arnold Press
10 Alt. V-Ups

STRENGTH
Deadlift
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

NCCOMPETE WORKOUT*
FOR TIME
25/20 Cal Row
25 Burpee to Plate**
25 DBL DB Snatch (50/35)|(35/20)
25 Burpee to Plate
25/20 Cal Row

(Score is Time)

KG DB: (22.5/15)|(15/10)

*This workout is part of our NCCOMPETE 'mini-comp' for July. This is the FINAL workout, 3 of 3, that athletes can perform with a 'competition mindset'. Check out @nc.fit on Instagram to compare your scores.

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring

(No Measure)

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