Monday
Announcements
Skill Preview 11/11-11/17
Monday – Front Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.6
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 – NC30
Warm-up
Warm-up (No Measure)
With one LIGHT dumbbell …
1 ROUND
10 Alt. Bodyweight Lunges
8 Cal. Bike (conversational pace)
5/5 Single Arm DB Deadlift (DB btwn. legs)
10 Alt. Bodyweight Jumping Lunges
6 Cal. Bike (Pace for the workout)
5/5 Upright High Pull + Punch*
10 Alt. Lunges w/DB (experiment how to hold the DB)
4 Cal. Bike SPRINT (not the pace for the workout)
5/5 DB Muscle Snatch
Workout
Metcon (Time)
FOR TIME*
40-30-20-10
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
-15:00 Hard Cap-