1/24/2020 - WOD A


Workout
NCFIT BENCHMARK WORKOUT
"NCFIT BASELINE I"

I. ON A 12:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Meters. Also Note Mile Time)

-Rest as Needed*-

II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

*Rest at Least 5:00 b/t Efforts
**Last Seen 9/25/19

(Score is Calories)


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3 x 5 Strict Press - Wendler Week 1:

Warm-up:

5 reps @ 40% Working Weight (WW)
5 reps @ 50% WW
5 reps @ 60% WW

Then:

5 reps @ 65% WW
5 reps @ 75% WW
AMRAP @ 85% WW

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1/24/2020 - Saturday WOD

2 Rounds For Time

25-Cal Row
25 Burpees over Rower
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Comments

Angelo Del Giudice

Angelo Del Giudice 1 month ago / Reply

1/24/2020 - WOD A: 789 Cal
Notes: 8:14 mile. 6+14 part 2

Juliana Flintosh

Juliana Flintosh 1 month ago / Reply

1/24/2020 - WOD A: 639 Cal
Notes: 104 reps 8:38 mile

Kelsey Byrne

Kelsey Byrne 1 month ago / Reply

1/24/2020 - WOD A: 560 Cal
Notes: 560m rowed 8:39 mile (33 second PR from September woohoo!!)

John Flintosh

John Flintosh 1 month ago / Reply

1/24/2020 - WOD A: 1 Cal
Notes: 725 mile 1015 meter 192 reps (5+12)

Laura Halsey

Laura Halsey 1 month ago / Reply

1/24/2020 - WOD A: 80 Cal
Notes: 80 cal bike -9:30 54 lunges AMRAP 11+4 6 RR 12 push ups 18 air squats

Laura Halsey

Laura Halsey 1 month ago / Reply

1/24/2020 - WOD A: 80 Cal
Notes: 80 cal bike -9:30 54 lunges AMRAP 11+4 6 RR 12 push ups 18 air squats

James Grace 1 month ago / Reply

1/24/2020 - WOD A: 763 Cal
Notes: 8: 50 mile, slow

SAMUEL BEAM 1 month ago / Reply

1/24/2020 - WOD A: 1 Cal
Notes: 7:55 928m 5.8re

Rachael Maggio

Rachael Maggio 1 month ago / Reply

1/24/2020 - WOD A: 1 Cal
Notes: 8:11 Mile 700 Meters 5 +23 Rounds

Zachary Perry

Zachary Perry 1 month ago / Reply

1/24/2020 - WOD A: 1 Cal
Notes: 6:54 mile/1234 meters/ 6 rounds

Michelle Vegliante

Michelle Vegliante 1 month ago / Reply

1/24/2020 - WOD A: 887 Cal
Notes: Mile 7:45 temp 25 degrees 🥶 Row 887 m AMRAP 7+6

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