WOD Blog

Fri, Aug 6

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

080621 workout


Time
Workout

WARM-UP
1 ROUND
1:00 Bike (EZ Pace)
6 Lunge + Lunge + Kang Squat
10 Up-Downs

Into…

1 ROUND
:45 Bike (Mod)
12 Air Squats
6 Burpees (EZ Pace)

Into…

1 ROUND
:30 Bike (Mod-Hard)
10 Barbell Back Squats
6 Burpees (Fast)

WORKOUT NOTE
For today's 20:00 squat session, athletes should complete the 1x3 Wendler program for their 'Heavy 3-Rep' with the increased loading on top of the 90% training max.

Following the squat session, complete the (2) AMRAPs.

BASELINE WORKOUT
'NCMETCON BASELINE II'

I. ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat*

*Back Squat
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)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps for Each Set)

*Rest at Least 5:00 b/t Efforts

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