WARM UP
3 rounds:
25 foot lunge
10 push ups
2 wall walks
10 step ups
SKILL
Handstand walk drills
*10:00 practice
WORKOUT OF THE DAY
“Contrast Therapy”
12:00 AMRAP:
50 foot farmer lunge (2 x 25 feet)
15 handstand pushup
50 foot handstand walk (2 x 25 feet)
15 db box step overs (24″/20″)
SCORE WILL BE TOTAL REPS BECAUSE OF THE SNAKE STYLE OF THIS WORKOUT. IT WILL NOT BE A REPEATING SEQUENCE.
ELITE/RX/35-49: (50/35)
16-17/50+: (40/30)
14-15: (35/25)
INTERMEDIATE: (50/35) 2″ elevated HSPU, bear crawl
SCALED/NOVICE: (35/25) shoulder to overhead, bear crawl
WARM UP
5:00 skipping rope
3 rounds
10 kb deadlift
10 push ups
SKILL
Double unders
*10:00 practice
WORKOUT OF THE DAY
10 to 1 for time:
American kb swings
Burpees over kb
(100 meter kb carry between rounds)
RX: (24kg/16kg)
WARM UP
10:00 tic-tac-toe
3 rounds:
10 kip swings
10 good mornings
10 air squat
SKILL
Deadlift
5 x 6 for technique, build to WOD weight
WORKOUT OF THE DAY
NCC Event 2: Jigsaw Triplet
For time, partition any way:
120 wall balls
90 toes to bar
60 deadlifts
ELITE/RX/35-49: (20/14) (275/185)
INTERMEDIATE/16-17/50+: (20/14) (225/155)
14-15: (14/10) (185/125)
SCALED/NOVICE: (14/10) (185/125) (Knees to chest)
*16:00 time cap. Score total reps or time completed.
WARM UP
3 rounds:
200 meter run
10 lunges
10 candle sticks
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
1 mile run
30 burpees
1000 meter row
30 deck squats
500 meter ski
30 sandbag lunges
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
30:00 AMRAP:
10 calorie bike
10 devils press
10 Russian twists
*Add 5 reps per round per exercise.
WARM UP
10:00 pizza delivery
SKILL
Hang squat clean
5 x 2 for technique
WORKOUT OF THE DAY
NCC Event 1: 3RM hang bear complex
Against a 20:00 clock, complete 3 rounds unbroken for heaviest load:
Below the knee hang clean
Front squat
Shoulder to overhead
Back squat
Shoulder to overhead
*Movements may be connected, ie “cluster” instead of power clean + front squat + overhead. Score heaviest successful complex.
