WOD Blog

Mon, Nov 22

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

112221 Workout


Cardio,Strength: Time
Workout

WARM-UP
3 SETS (8:00 CAP… Get as far as you can)
200m Run
10 Up-Downs
8 Deadbugs
8 Push-Up to Pike
10 Barbell RDL

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 5-Rep 'Library' Deadlift*

*All lifts must be 'library' quiet.

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'DIANE'

FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up

(Score is Time)

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

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