Wednesday 10/21

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

2 minutes in Z1

+ 2 long rounds:

10t floor scrapers

:20 hollow hold

10 supermans

10 scap push-ups

10 scap pull-ups

5 perfect kip swings

Skill

Metcon (No Measure)

EMOM X10

Min 1:

2 ring pull-ups + 2 ring kip swings

+ 2 hips to rings

-or-

8 perfect ring rows + 8 perfect

push-ups

Min 2: 3 Power Cleans

*Building to your moderate-

heavy barbell you will use for

the workout.

Burn Strength

Burn: Metcon (No Measure)

EMOM X 10:

Min 1: 15 hollow hold banded

pull-through

Min 2: 16 plank up-downs

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)

Burn WOD

Burn: Metcon (AMRAP – Rounds and Reps)

12 minutes to get as far as

you can…

Cash-in:

3 rounds:

10 inverted rows

10 box dips

AMRAP with time remaining:

16 KBS

12 Burpees over KB

10/8 Cal row

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