WOD Blog

Mon, Nov 8

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

110821 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 Sets (8:00 Cap)
10 Cat Cows
10 Moose Antlers
10 Push-Up to Pike
10 Alt. Groiners

Into…

2 Sets
7 Barbell Deadlifts
7 Barbell High Pulls
7 Elbow Punches
7 Barbell Strict Press

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:

2 TNG Power Cleans
+
1 Shoulder to Overhead

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'GRACE'

FOR TIME
30 Clean & Jerks (135/95)|(95/65)

(Score is Time)

BB KG: (60/42.5)|(42.5/30)

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