 | WOD Blog |  |
Tue, Nov 30 2021 |
 | 100th Day: Lety |
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)
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