WOD Blog

Fri, Dec 31 2021

Happy Birthday: SOFIA & David H
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1076 days ago)

123121 Workout


Cardio,Strength: Time
Workout

WARM-UP
200m Run
10 Barbell Deadlifts
10 High Pulls
10 Elbow Punches
10 Front Squats
250/200m Row

Into…

Junkyard Dog*

*Junkyard Dog
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions. Then move on to part 2 below.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

NCFIT BENCHMARK WORKOUT
'RESOLUTION'

FOR TIME
30 Hang Power Cleans (135/95)|(95/65)
800m Run
15 Power Cleans

-Rest 1:00-

15 Power Cleans (155/105)|(115/75)
1000/800m Row
30 Squat Cleans

(Score is Total Time)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)

PARTNER WORKOUT OPTION
IN TEAMS OF 2...

FOR TIME
50 Hang Power Cleans (135/95)|(95/65)
25 Power Cleans (135/95)|(95/65)
25 Power Cleans (155/105)|(115/75)
50 Squat Cleans (155/105)|(115/75)
1000/800m Row

*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until the row is complete.


(Score is Time)

KG BB1&2: (60/42.5)|(42.5/30)
KG BB3&4: (70/47.5)|(52.5/35)


AT HOME/DUMBBELL

Workout

DAILY-5 WARM-UP
1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift

(No Measure)

FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK...
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*

*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

(Score is Weight)

FULL BODY WORKOUT
AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists

(Score is Rounds + Reps)

FINISHER
'TABATA'
4 SETS (:20 on/ :10 off)
MVMT 1 - Deadbugs
MVMT 2 - Tuck Hold

(No Measure)

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