WOD
In teams of 4:
Part A-
100m sled push
20 synchro burpee get-overs
100m sled push
40 synchro burpee get-overs
(12 min cap)
Rest 1 min
Part B-
4 rounds:
30 synchro T2B
100m sled pulls
(12 min cap)
Score is total completed reps
Strength
"NCMETCON BASELINE III.I"
I. ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
WOD
"NCMETCON BASELINE III.II"
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead 135#/95#
(Score is Rounds + Reps)
Pre WOD
"NCMETCON BASELINE I.I"
I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
WOD
"NCMETCON BASELINE I.II"
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
Strength
Deadlift
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
WOD
"NCCOMPETE WORKOUT"
AMRAP x 10 MINUTES
15-12-9
Deadlift 315#/205#
Box Jumps 30"/24"
(Score is Reps)
*This workout is part of our NCCOMPETE "mini-comp" for July. This is workout 2 of 3 that athletes can perform with a "competition mindset". Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.
