NCMETCON WOD, February 9, 2024

NCMETCON – Fri, Feb 9

Warm-Up
Warm-Up

2-3 ROUNDS (Time Permitting)

1:00 Row

10 KB Swings

8 Alt. Groiner + Down Dog*

6 Cossack Squats

*Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg. Alternate for 8 total reps (4/side).

Workout – Performance
4 ROUNDS FOR TIME (Time)

21/16 Cal Row

15 Up-Downs

9 KB Goblet Squats (70/53)

(Score is Time)

KG KB: (32/24)

Workout – Fitness
4 ROUNDS FOR TIME (Time)

15/12 Cal Row

12 Up-Downs

9 KB Goblet Squats (53/35)

(Score is Time)

KG KB: (24/16)

Post-Workout Strength – All
Back Squat (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat)

(Score is Weight)

Week 6 of 6

Strength | Progressive Overload Cycle

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