Saturday

10
Apr

Saturday

Wells Street Fitness – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

50 Alt DB Snatch (50/35)

50 C2B

50 Burpees to Target*

30 Alt. DB Snatch

30 C2B

30 Burpees to Target

*Target is at least 6″ above standing reach

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

5 PVC Pass Throughs

5 Inch Worms

5 Push Up to Pike

10 Scap Pull Ups

10 PVC Overhead Lunges

Extended Warm-up

Warm-up (No Measure)

3×10

Overhead Squat (31X1)*

*PVC or Empty Barbell Only

(No Measure)

Workout

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

10-8-6-4-2

Strict Muscle-Up

4-8-12-16-20

Strict HSPU

(Score is Time)

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – Athlete’s Choice for Accessory Work

MIN 2 – 15/12 Cal Row

(No Measure)