6/4/2020 - 6am ZOOM

DAILY-5 WARM-UP
1:00 Cardio Choice into...
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats (No Measure)

PUSH x PULL STRENGTH 4 SETS FOR MAX REPS
1:00 - DB Sumo Deadlifts
1:00 - DBL DB Overhead Hold
1:00 - DB Slides (Score is Reps)

WORKOUT
13 AMRAP
2-4-6 and so on...
DB Thruster w/ Double Press* (*1 Rep = Thruster + Additional Push Press )
Up-Down w/ Double Pump** *(*1 Rep = Up-Down + Additional Sprawl Back)
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6/4/2020 - NCMETCON

WARM-UP EMOM x 6 MINUTES
MIN 1 - :45 KB Deadlift
MIN 2 - :45 Up-Downs
MIN 3 - :45 Tuck-ups
-1:00 Rest
EMOM x 6 MINUTES
MIN 1 - :45 Russian KBS
MIN 2 - :45 Burpees
MIN 3 - :45 Active Bar Hang

WORKOUT
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
12 Burpees to Plate
9 knees to chest
-Rest 1:00-
AMRAP x 9 MINUTES** Pick up where you left off
15 Russian Kettlebell Swings
12 Burpees to Plate
9 knees to chest
Add Score

Comments

Jonathan Beal

Jonathan Beal 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 5 + 23

Rebecca Cousins

Rebecca Cousins 1 month, 1 week ago / Reply

6/4/2020 - 6am ZOOM: 5 reps
Notes: 26lb kB, v ups/sit ups. Just kept moving!

Rebecca Cousins

Rebecca Cousins 1 month, 1 week ago / Reply

6/4/2020 - 6am ZOOM: 5 reps
Notes: 26lb kB, v ups/sit ups. Just kept moving!

Phill Kratzman 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 11 Rounds
Notes: 6 Rounds 1st 9mins 5 Rounds 2nd 9 mins 53# KB swings All KB swings and knees to bar unbroken. Burpees mixed unbroken and broken up.

Nancy Cormier

Nancy Cormier 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 6 + 23
Notes: 15lb KB focus on movement, burpees and V-ups

Amanda Millay

Amanda Millay 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 6 + 20

Kristin McAlpine

Kristin McAlpine 1 month, 1 week ago / Reply

6/4/2020 - 6am ZOOM: 84 reps
Notes: Strength: 365 reps w/15# DBs Sumo DL: 22, 24, 25, 30 OH hold: 45, 45, 40, 40 seconds DB slides: 18, 22, 24, 30 WOD: finished rounds of 12 (took a break for work after strength and lost motivation)

Gwyneth  Mattingly

Gwyneth Mattingly 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 6 Rounds
Notes: Up downs

Gwyneth  Mattingly

Gwyneth Mattingly 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 6 Rounds
Notes: Up downs

rob smiff

rob smiff 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 6 + 26
Notes: 😈# kb severything ub. just steady. burpees are my virgin sacrifice. 3+16 first 9 min 20+2+26 last 9 or 3+10 THAT WAS FUN!!!!

Izzy Wieck

Izzy Wieck 1 month, 1 week ago / Reply

6/4/2020 - NCMETCON: 6 + 20
Notes: 15 RKBS (35 lbs), 12 regular burpees, 9 knees to chest

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