Wednesday

NCFIT Iron Strong – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

10 Moose Antlers/Arm

10 KB Deadlifts

20 Walking Lunges

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Up or Pull-Up Skill

(No Measure)

Workout

Metcon (Time)

FOR TIME

15 Bar Muscle-Ups or 15 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*

50 Russian KB Swings

12 Bar Muscle-Ups or 12 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge

50 American KB Swings

9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

Max Cal Bike or Row

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS

20 KB Suitcase Lunges

Immediately Into…

1:00 Double KB Front Rack Hold

-Rest as Needed b/t Sets-

(No Measure)