I hope everyone gets a chance to come check out the “NCK Throwdown” today.
We are excited to be holding such an awesome event in only the FIRST YEAR! It would not be possible without all of our amazing members/volunteers and coaches!
Choose one or the other!
Max Effort 5k Row
Max Effort 5 Mile (8K) Bike
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
*Note the time for EACH set.
*If not able to complete with at least 30 seconds of rest each set, modify by reducing the row distance.
**Larger classes, start athletes on the 2:30 marks**
Four sets of:
Single Arm Overhead Press x 8 reps each arm
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Lunges (95/65 lbs)
10 Burpees Over the Barbell
*Optional After WOD
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
For time:
1000 Meter Row
50 American Kettlebell Swings (70/53)
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (24”/20”)
Every 2 minutes for 10 minutes (five sets) of:
Snatch + 2 Overhead Squats
WOD 1: For Time (13 Minute Time Cap) – “Space Cowboy” (Synchronized)
Rx:
30/24 Cal. Assault Bike Buy-In (Partner 1)
21-15-9 (Synchro)
T2B
Partner Deadlifts (405/330/265)
Bar Facing Burpees
30/24 Cal. Assault Bike Cash-Out (Partner 2)
30/24 Cal. Assault Bike Buy-In (Partner 1)
21-15-9 (Synchro)
AbMat Situps
Deadlifts (355/285/235)
Bar Facing Burpees
30/24 Cal. Assault Bike Cash-Out (Partner 2)
Five sets of:
Back Squat x 5 reps (appr. 80 % of 1-RM)
Rest 2 minutes between sets
Three rounds for time of:
40 Double-Unders
30 Alternating Goblet Hold Reverse Lunges (with KBs/DBs) (55/35)
20 AbMat Situps
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
**Sets 1,2,3 at the same weight.
**Sets 4,5,6 at the same weight.
**Sets 7,8,9 at the same weight.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups
In Teams of 3, complete for time:
100/80 Calorie Row
100 Dumbbell Snatches (55/35)
100 Bar Facing Burpees
100 Thrusters (115/75)
100 Barbell Facing Burpees
100 Dumbbell Snatches (55/35)
100/80 Calorie Row
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