WOD Blog

Tue, Sep 20

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

092022 Workout


(Time)
Workout

WARM-UP
AMRAP x 6 MINUTES
:30 Row @ Mod Pace
4 Lunge + Lunge + Air Squat
4 Up-Downs*
4 V-Ups

*Switch to Burpees @ 3:00.

STRENGTH
8-6-6*
Front Squat

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

NCFIT BENCHMARK WORKOUT
'FLATLINE'

7 SETS
ON A 2:30 RUNNING CLOCK...
20/15 Cal Row
8 Front Squats (135/95)|(95/65)
Max Burpees Over Bar in Time Remaining...

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

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

NOTE: New Benchmark (Remix of the Classic 'Death Row').

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