200204

3
Feb

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

View Public Whiteboard

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