200204
Announcements
Friends and Family Week Skill Preview
Monday – Squat / Row
Tuesday – Gymnastics
Wednesday – Deadlift
Thursday – Conditioning
Friday – Press (WINTER PARTY)
Saturday – Partner WOD
Sunday – FunCon
Wells Street Fitness – Functional Conditioning
Warm-up
1:00 Work / :15 transition
1:00 Ski
1:00 Run
1:00 Row
1:00 Bike
5xInchworm (Calf Focus)
5xScorpion/side
5xCrucifix/side
5xGlute Bridge/site
5xRollback sit ups
5xInchworm (Ham Focus)
Review workout flow, DB Box Step up and BOR
Skill
Metcon (No Measure)
9:00 EMOM
1 – 12-15 Strict K2E
2 – :45 Hollow
3 – :15 Plank/:15 Right arm left leg/15 Left arm right leg
Metcon
200204 (2 Rounds for reps)
In a 5:00 Window
500M Ski
AMRAP Double DB Box Step Ups (45 to 24″/25 to 20″)
2:00 Rest
5:00 Bike Ride
Maintain 1:45/2:00/2:15 1000m Pace
2:00 Rest
in a 5:00 Window
500M Row
AMRAP BOR (target 40/30/20)
2:00 Rest
5:00 Run
Maintain 8:00/9:00/10:00 1 mile pace