Saturday 01/09/2021

WOD
IN TEAMS OF 2...
For Time:
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings 55#/35#
100 Box Jump Overs 24"/20"

*P1 works while P2 rests, split work as needed.

Friday 01/08/2021

Strength
"NCMETCON BASELINE II.I"
I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat

WOD
"NCMETCON BASELINE II.II"
II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)

Thursday 01/07/2021

WOD
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2111)(Athlete Choice)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups

-Rest As Needed b/t Sets-
(No Measure)

Finisher
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining
(No Measure)

Wednesday 01/06/2021

Strength
"NCMETCON BASELINE III.I"
I. ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead*

WOD
"NCMETCON BASELINE III.II"
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead 135#/95#

(Score is Rounds + Reps)