WOD Blog

Wed, Nov 30 2022

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1458 days ago)

113022 Workout


(Time)
Workout

WARM-UP
AMRAP x 5 MINUTES
10 Up-Downs
20 Row Strokes Legs and Back Only
:20 Hollow Hold

Into..

AMRAP x 5 MINUTES
10 Burpees
10 Cals Row (Build to goal pace)
10 Sit-Ups

NCFIT BENCHMARK WORKOUT
'RICKY BOBBY'

EMOM x 20 MINUTES
MIN 1 - 15 Burpees
MIN 2 - 25 Sit-Ups
MIN 3 - 15/12 Cal Row*
MIN 4 - Rest

*Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)

NOTE: New Benchmark.

FINISHER
2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

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