WOD Blog

Wed, Dec 29 2021

Happy Birthday: LAURA C & Ashley W
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1076 days ago)

122921 Workout


Cardio,Strength: Time
Workout

WARM-UP
2-3 ROUNDS
10 Toe Touch Jumping Jacks
10 Scap Pull-Ups
10 Jumping Squats
10 OH Press

STRENGTH
3-3-3-3*
Thruster

*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'FRAN'

FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups

(Score is Time)

KG BB: (42.5/30)|(30/20)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Back

(No Measure)


AT HOME/DUMBBELL

Workout

DAILY-5 WARM-UP
1:00 Cardio Choice

into...

EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

BODYWEIGHT PUMP
EMOM x 4 MINUTES
10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute

-Rest 1:00-

EMOM x 4 MINUTES
50 Double Unders + Max Curtsey Lunges

(No Measure)

FULL-BODY SWEAT WORKOUT
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press

-Rest 2:00-

AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press

(Score is Rounds + Reps)

FINISHER
4 SETS (:40 on/:20 off)
Single DB Bicep Curls

(No Measure)

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