9
Jun
Wednesday
NCFIT Iron Strong – Strength and Conditioning
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice
into…
3 Rounds:
10 Alt. Groiners
10 Air Squats
10 Push up to Pike
then warm up on the WOD movements
Metcon
Outdoor WOD / Home WOD – EMOM 30 updown/thruster/rt/cardio (AMRAP – Reps)
EMOM x 30 MINUTES
MIN 1 – Max Up Down
MIN 2 – 10-15 Thrusters
MIN 3 – Max Russian Twists
MIN 4 – Max Effort Cardio/Row/Bike
MIN 5 – Rest
Score = Cardio/Bike/Row Reps + Updown Reps. Score is the total for the whole workout.