5/27/2020 - NCMETCON WOD AT GYM

WARM-UP 3 ROUNDS
1:00 cardio (Increasing effort each round) 
5 Inchworms 
10 Step Back Lunges 
10 Med Ball Push Presses 
10 Jump Squats 
5 Broad Jumps 
With a barbell… 2 ROUNDS 
5/5 Full Grip Elbow Punches 
10 Tall Muscle Cleans 
10 Empty BB Front Squats 
10 Good Mornings 

STRENGTH EMOM x 10 MINUTES
Power Clean + High Hang Squat Clean + Front Squat 
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets. 
(Score is Load) 

WORKOUT AMRAP x 10 MINUTES 
2-4-6-8-10... Power Clean (135/95)|(95/65) 
Wall Ball (20/14)|(14/10) 
(Score is Rounds + Reps)
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5/27/2020 - NCGO WOD AT HOME

DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK...

1:00 Cardio Choice

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio Choice Until End... (No Measure)


BODYWEIGHT PUMP AMRAP x 5 MINUTES

50 Mountain Climbers

50 Flutter Kicks (Score is Rounds + Reps)


FULL-BODY SWEAT WORKOUT ON A 10:00 RUNNING CLOCK...

2:00 Cardio Choice

2:00 Max Double Unders

50 Plank Rotations* then in the remaining time... Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK...

1:00 Cardio Choice

1:00 Max Double Unders

50 Plank Rotations* then in the remaining time... Max Wall Sit**

*1 Rep Plank Rotation = Plank Down to Elbows and Back Up. **Everytime you break, complete 2 Wall Walks. (No Measure)


FINISHER + NCMOBILITY 

3 SETS 

20 Single DB Curls 

20 Single DB Behind Head Extensions 

20 Hollow Rocks

 -Rest as Needed b/t Sets

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Comments

Amanda Prescott 5 days, 4 hours ago / Reply

5/27/2020 - NCMETCON WOD AT GYM: 120 reps
Notes: Felt great to be using a bar again!

Izzy Wieck

Izzy Wieck 5 days, 11 hours ago / Reply

5/27/2020 - NCMETCON WOD AT GYM: 120 reps
Notes: Power cleans (35 lbs), wall ball thrusters (10 lbs)

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