Strength
Strict Press
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
WOD
3 ROUNDS FOR TIME:
21 Thruster 95#/65#
21 Box Jumps 24"/20"
Cool Down
FOR RECOVERY
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)
(No Measure)
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)
