WOD Blog

Fri, Dec 2 2022

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

120222 Workout


(Time)
Workout

WARM-UP
AMRAP x 4 MINUTES
4 Burpees
6 Alt. Lunges
8 Glute Bridge-Ups

Into…

1-2 ROUNDS (Time Permitting)
6 Clean Deadlifts
6 Hang High Pulls
6 Hang Muscle Clean + Elbow Punches
4 Clean Drop Drills*

*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.

STRENGTH
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans

*Start Light and build past workout weight.

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'ELIZA-PLUS'

FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

(Score is Time)

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

Last Seen: 3/15/2022

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