WOD Blog
Wed, Sep 1 2021

Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1285 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%