NCMETCON WOD, March 5, 2024

NCMETCON – Tue, Mar 5

Warm-Up
Warm-Up

2 ROUNDS

10 Toe Touch + Jumping Jacks

5 Cat/Cows

10 Alt. Bird Dogs

5/5 Groiner + Hamstring Stretch*

*Start in a groiner position, then slowly straighten your front leg, stretching the hamstring.

Into…

2 ROUNDS

10 Alt. Step-Overs

5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover)

10 Air Squats

5 Burpees

Strength – Performance
Overhead Squat (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Overhead Squat*)

*Weight must come from the floor.

(Score is Weight)

Strength – Fitness
Front Squat (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Front Squat*

)

*Weight must come from the floor.

(Score is Weight)

Workout – Performance
10 ROUNDS FOR TIME (Time)

3 Overhead Squats (135/95)

6 DB Farmers Alt. Box Step-Overs (50/35)|(24/20)

9 Burpees Over Bar

(Score is Time)

KG BB: (60/42.5)

KG DB: (22.5/15)

Workout – Fitness
10 ROUNDS FOR TIME (Time)

3 Front Squats (135/95)

6 DB Farmers Alt. Box Step-Ups (35/20)|(20)

9 Burpees

(Score is Time)

KG BB: (60/42.5)

KG DB: (15/10)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)

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