Workouts

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

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.

WARM UP
EMOTM 10:00
Bike at 70%
10 burpees

SKILL
Push press from the rack
5 x 7

WORKOUT OF THE DAY
For time:
50 calorie bike
50 meter handstand walk

WARM UP
3 rounds:
10 meter toy soldiers
10 deadlifts
10 oh squats
10 kip swings

SKILL
Handstand walking drills
*10:00 practice

WORKOUT OF THE DAY
For time with partner:
15-12-9-12-15
Synchro pull ups
Synchro oh squats
Into…
30 snatches (shared)
30 clean and jerks (shared)

RX: (115/75)
55+: (95/65)
Lv2: (135/95) chest to bar

*Only one athlete can be working on snatches and clean and jerks at a time. 20:00 time cap.

70min time cap

Buy in –
1 mile run
2k row
1k ski
50 burpees

AMRAP with time remaining
400m run
5 Dball over shoulder
10 lunges 75/55
15 cal bike
100m farmers carry 53/35