WOD FOR TIME
Teams of 2
100 Toes to Bar
80 DBL DB Ground to Overhead (35/25)|(25/15)
-33:00 Hard Cap-
*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!
Back Squat @80-90% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.
AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout.
5:00 Slow Pedal on Bike
EMOM x 6 MINUTES
MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 - 100m Jog
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown
DB Box Step-Over (50/35)|(35/25)/(24/20)
*Run 200m After Each Set
AMRAP x 4 MINUTES
10 Cal Bike
10 Slam Ball (20/15)|(15/10)
-Rest 3:00 b/t Sets-
OPTIONAL COOL DOWN
400m Slow Walk Focusing on Calm Nasal Breathing
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
NCFIT BENCHMARK WORKOUT
"CALIFORNIA LOVE" FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
5:00 Foam Rolling
*Focus on quads and hips