WOD Blog

Tue, Nov 30 2021

100th Day: Lety
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1076 days ago)

113021 Workout


Cardio: Time
Workout

WARM-UP
3 SETS (6:00 CAP Get as far as you can…)
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold

EXTENDED WARM-UP
'ROWLING'
ON A 10:00 RUNNING CLOCK...
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

(No Measure)

NCFIT BENCHMARK WORKOUT
'DEATH ROW'

EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

FINISHER
FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**

*Fingers interlocked behind the head.
**Light weight optional

(Score is Time)

0% 0%


831-297-3614
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)