Monday

3
Nov

Monday

Announcements

Skill Preview 11/3-11/9
Monday – Back Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.5
Saturday – Partner WOD
Sunday – 9:00 AM Burn/10:00 AM Rowing/11:00 AM HYROX WOD
Upcoming –
11/20 – Mustache WOD
11/24 – McNeil WOD

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts…hit one with everything you’ve got.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

2 ROUNDS

2 Hollow Body Wall Walks

5/5 SA DB Push Press (:03 negative)

8/8 Split Squat

100m Run

Workout

Metcon (Time)

FOR TIME

22-20-18-16-14

DB Push Press (40/30)|(30/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 25:00 RUNNING CLOCK…

Hike, Run, Bike or Swim*

*Get outside of the gym today and use this time to decompress. What do you want out of the final week of the Open? Visualize yourself in your most ideal position before, during, and after the workout.