Tuesday 210105

It’s back; if you remember this one from September, it’s time to retest! Two parts to today’s workout. Keep in mind that with Testing Days we want to get after everything with our best effort. Our first part is 10:00 to complete a 1 Mile run test, with Row in remaining time. The goal is to push the run pace, not trying to “save it” for the row. Go hard on the mile and put whatever’s left on the row. If you got after this one last time the first goal is to beat the mile, then try to beat the row. Athletes get at least 5 minutes to rest and then on to Part II.

All Bodyweight in this next part. Athletes have 15 Minute AMRAP. Some will have Pull-Ups, others will have Bar Muscle Ups, followed by 10 Hand Release Push-Ups and 15 Air Squats. Some can decide to scale up to C2B or Strict Pull-Ups. If you completed this workout back in September the goal is to repeat the movements and see if you can improve your time. The Pull-Ups are followed by Push-Ups and Squats. Those with the BMU will notice the added lockout challenge in the Push-Ups and may need to break up your Push-Ups earlier. Squats will give the upper body a rest and ultimately you should be able to keep moving today. We want you to record your time and your movement choice so you have a goal to beat the next time we see this workout!

Warm-up (No Measure)

1 ROUND

25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run

Into…

1 ROUND

5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners

Into…

1 ROUND

5 Ring Rows
5 Knee Push-Ups

10 Air Squats

Workout – “NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

(Score is Rounds + Reps)

Posted in WOD

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