WOD Blog

Tue, Aug 30

Happy Birthday: Mae C
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1327 days ago)

083022 Workout


(Time)
Workout

WARM-UP
EVERY 2:30 MINUTES x 3 SETS
8 PVC Snatch Deadlifts
6 Lunge with PVC Pass Through
8 Single Ring Ring Row
8 Tight Kip Swings
Mobility in remainder of time*

* Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike

EXTENDED WARM-UP
4 SETS
3 TNG Power Snatches*

-Rest as Needed b/t Sets-

*Start light and build to workout weight. Superset each set with one of two options:

Option 1...
2 Hips to Bar + 1 Bar Muscle-Up

Or...

Option 2...
2 Dynamic Kip Swing + 1 Pull-Up

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'POWER PLUS AMANDA'

FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups

NOTE: Last Seen 3/25/2022

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