WOD Blog
 | Wed, Aug 4 2021 |  |
 | Happy Birthday: Erica S |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1899 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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