WOD Blog
 | Fri, Dec 24 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
122421 Workout(Time) Workout WARM-UP AMRAP x 5 MINUTES 50m Run 7 Strict Burpees 7 Tuck-Ups 7 Scap Pull-Ups 7 DB Clean & Jerk At 2:30 adjust movements to: 50m Run 5 Burpees 5 V-Ups 5 Kip Swings 5 DB Thrusters NCFIT BENCHMARK WORKOUT '12 DAYS OF NCFIT' FOR TIME* Day 1 - 100m Run Day 2 - Power Clean (185/125)|(135/95) Day 3 - Burpees to a Plate Day 4 - DB Push Press (50/35)|(35/20) Day 5 - Toes to Bar Day 6 - Hand Release Push-ups Day 7 - Plate Ground to OH (45/35)|(35/25) Day 8 - Wall Balls (20/14)|(14/10) Day 9 - Deadlifts (185/125)|(135/95) Day 10 - Walking Lunges Day 11 - DB Thruster Day 12 - Bar Muscle-Ups *Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on. (Score is Time) BMU Option 1: Jumping BMU BMU Option 2: Burpee Pull-Ups KG BB: (85/60)|(60/42.5) KG DB: (22.5/15)|(15/10) KG WB: (9/6)|(6/5)
|
|
|
