WOD Blog

Wed, Oct 13

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

101321 workout


Cardio,Strength: Time
Workout

WARM-UP
EMOM x 10:00 MINUTES
MIN 1 - :20/:20 SA DB Arnold Press
MIN 2 - :20/:20 SA DB Front Squat
MIN 3 - :20/:20 SA DB Deadlift
MIN 4 - :40 Sit-Thrus
MIN 5 - :40 Hollow Hold

NCFIT BENCHMARK WORKOUT
'ELLEN'

3 ROUNDS FOR TIME
20 Burpees
21 Alt. DB Snatch (50/35)|(35/20)
12 DBL DB Thrusters

(Score is Time)

KG DB: (22.5/15)|(15/10)

FINISHER
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

0% 0%


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