WOD Blog

Wed, Sep 15

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

091521 Workout


Cardio,Skill,Strength: Time
Workout

WARM-UP
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep TNG Deadlift*

*Option for 'Library TNG' Deadlift

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'GET A GRIP'

FOR TIME
6-9-12-15
Deadlift (315/225)|(225/155)
15-12-9-6
Bar Muscle-Up

(Score is Time)

KG BB: (143/100)|(100/70)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups

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