60min

-30cal AB
-30cal ski
-12 t2b
-30cal row
-20 DU

EMOM x 6 MINUTES

MIN 1 - 10-15 SA DB Incline Bench Press (R)

MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

WORKOUT

"NCFIT S&C BASELINE I"

TEAMS of 2:

I. AMRAP x 6 MINUTES

Max Assault Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

AMRAP (in a Team of 3) in 31 minutes
29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)
Each partner must perform a 1,991 meter Row at some point during the WOD

Rest day

On the 1:30 x 7 Sets

On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Shoulder press 15-10-8-6

A/
21-15-9-3 Reps for Time
Thrusters (1st Round @50kg, then 60kg, then 70kg, then last round @80kg)
Calorie Row
Burpee Over Rower

TC:18'

B/
50 DB Push Press (2x22,5)
*start with 7 T2B every minute *

TC: 10'

In 15 minuti
5 round
20 cal bike erg
10 thrusters 52.5kg
Nel tempo rimanente trovare il massimale del complex di 3 front e 1 jerk

For time
400m run 40 wall ball da 12kg target 2.5m
400m run 40 power snatch 35kg
400m run 40 ctb
400m run 40 ohs
400m run 40 box jump over 60cm
400m run 40 thrusters 35kg

3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between