5/28/2020 - NCMETCON WOD AT GYM

WARM-UP EMOM x 4:00
Min 1 - RUN (Mod Effort)
Min 2 - 2 Inch worms + 8 Ring Rows
Into…
EMOM x 4:00
Min 1 - Run (Mod Effort)
Min 2 - 4 Burpees + 8 Jumping Lunges

EXTENDED WARM-UP
3 SETS
5-10 Strict Pull-up 1:00 Handstand Hold/Plate or B Hold
 -Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging. (No Measure)

WORKOUT
4 ROUNDS FOR TIME
300m Run
 30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges (Score is Time)

FINISHER 3 SETS :30 Plank (elbows) 10 V-ups :30 Right Side Plank 10 V-ups :30 Left Side Plank -Rest 1:00 b/t Sets- (Score is Time)
Add Score

5/28/2020 - NCGO AT HOME

DAILY-5 WARM-UP
2:00 Cardio Choice
-Rest :30-
EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees (No Measure)

PUSH X PULL STRENGTH
3 SETS ON A 10:00 CLOCK
10 DB Push Press w/ Slow Lower
7/7 DB Forward Lunges
-Rest as Needed b/t Sets-
(Score is Load)

PUSH X PULL WORKOUT
3 SETS AMRAP x 4 MINUTES
15 Single Arm DB Push Press (L)
15 Single Arm DB Push Press (R)
10 Single Arm DB Up-Down (L)
10 Single Arm DB Up-Down (R)
Max Single DB Lunges in Remaining Time*
-Rest 1:00 b/t Sets-
Add Score

Comments

Izzy Wieck

Izzy Wieck 4 days, 3 hours ago / Reply

5/28/2020 - NCMETCON WOD AT GYM: 22:36
Notes: 4 rounds of 300 m run, 30 plate to ground OH (25 lbs), 30 plate OH lunges (25 lbs)

Kevin Anderson 4 days, 3 hours ago / Reply

5/28/2020 - NCMETCON WOD AT GYM: 20:15
Notes: Row

Gwyneth  Mattingly

Gwyneth Mattingly 4 days, 11 hours ago / Reply

5/28/2020 - NCMETCON WOD AT GYM: 16:49

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