Friday

12
Mar

Friday

Announcements

Skill Preview (3/9-3/14)
Monday – Bench Press
Tuesday – Hang Power Clean
Wednesday – Front Squat
Thursday – Fun Con (Tabatas)
Friday – Deadlift
Saturday – Partner WOD
Sunday – FunCon (HYROX Wod)

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (4 Rounds for calories)

FOR MAX CALS*

5:00 Bike

-Rest 2:30-

4:00 Bike

-Rest 2:00-

3:00 Bike

-Rest 1:30-

2:00 Bike

*Reset bike before each effort.

(Score is Cals Each Round)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 Box Step Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 MINUTES

MIN 1-4 – Run 800m

MIN 5-8 – AMRAP of…

3 Wall Walk

15 Slam Balls (30/20)|(20/10)

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Run 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)|(35/20)

4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5)

SNATCH BALANCE

5-5-5*

*Keep loading light to moderate. Goal is speed and accuracy.

Metcon (Weight)

SNATCH COMPLEX

5 SETS

1 Squat Snatch

+

2 Hang Squat Snatch

+

1 Below the Knee Squat Snatch

*Start moderate and build to heavy set with perfect mechanics.

-Rest as Needed b/t Sets-

(Score is Load)

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)