WOD Blog

Wed, Nov 17 2021

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1458 days ago)

111721 Workout


(Time)
Workout

WARM-UP
2 Rounds
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches

Into

2 Rounds
:45 Row (mod)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Bird Dogs

STRENGTH
3x5
Tempo Front Squat (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'OPEN 19.1'

AMRAP x 15 MINUTES
19 Wall Balls (20/14)|(14/10)
19 Cal Row

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

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