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"NCMETCON BASELINE II ...

BACK RACK LUNGES

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WOD

Wednesday

A. CONDITIONING

No Additional Conditioning. Focus on your Baseline tests.

B. 60:00 GPP

Warm-up

2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB

Workout

"NCMETCON BASELINE III.I (Test)" (Weight)

III.I. ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

"NCMETCON BASELINE III.II (TEST)" (AMRAP - Rounds and Reps)

III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

BACK RACK LUNGES (5x10)

BACK RACK LUNGES
5x10*

*Bar comes from a rack. Alternate legs for each rep for 10 reps total. Reverse lunges today at a heavy weight.

(Score is Weight)

Goal - use the same or similar heavy load for all five sets. Integrity of the lunge and integrity of the midline are essential today. Do not let the loading compromise the midline. Take a :01 pause at the top of each rep before executing the next. Control!

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Whiteboard:

Wednesday, January 06, 2021

Leaderboard

Men's "NCMETCON BASELINE II ...
Octavio Alejandre	09/25/2020	275 lbs
Trey Berge	01/06/2021	265 lbs
Jimmy Boora	01/06/2021	235 lbs

Women's "NCMETCON BASELINE II ...
Lauren Atwood	01/06/2021	165 lbs
Rachel Tageant	01/06/2021	160 lbs
Isarai Thieme	01/06/2021	145 lbs

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