WOD Blog

Wed, Sep 1

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (954 days ago)

090121 Workout


Cardio: Time
Workout

WARM-UP
AMRAP x 7 MINUTES
200m Run @ Easy Pace
10/10 Leg Swings
10/10 Ankle Roll Outs
25 Single Unders
:30 Hollow Hold

EXTENDED WARM-UP
3 SETS FOR QUALITY
100m Run*
:30 Double Under Practice
1:00 Deadbugs

-Rest :30 b/t Sets-

*Increasing pace of run each set.

(No Measure)

NCFIT BENCHMARK WORKOUT
'RANNIE'

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round
**GHD Optional

(Score is Time)

COOL DOWN
FOR RECOVERY
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
2:00 Calf Smash

(No Measure)

0% 0%


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