WOD Blog

Fri, Nov 18

Happy Birthday: Jazmin
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago)

111822 Workout


(Time)
Workout

WARM-UP
2 ROUNDS
100m Run
10 Slow Paced Good Mornings (Narrow Stance)
10 Ring Rows
12 Glute Bridge-Ups
8 Cat Cows

INTO..

2 ROUNDS
100m Run
10 Slow Paced Good Mornings (Sumo Stance)
10 Scap Pull-ups
8 Kipping Swings
8/8 Single Leg RDLs

STRENGTH
10-8-6
Romanian Deadlift

*Start Light-Mod and build to Moderate-Heavy.

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'RIPCORD'

4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
400m Run

(Score is Time)

KG BB: (85/60)|(60/42.5)

Last Seen: 6/18/2021

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