Saturday

5
Jun

Saturday

Announcements

1 on 1 Schedule is live on wodify. Email [email protected] to reactivate / sign up for membership, or go to wscf.wodify.com to set it up. You must reserve at least 12 hours ahead of time for 1 on 1s

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

ATHLETE CHOICE

Choose (1) of the following tasks…

– Run 5k (hard effort)

– Run 5k with Weight Vest (not for time)

– Run 10k (moderate effort)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY (12:00 Cap)

100m Run

10 Air Squats

10 Med Ball Cleans

10 Scap Pull Ups

10 Kip Swings

10 Sit Ups

Workout

Metcon (Time)

3 SETS

600m Run

30 Wall Balls (20/14)

15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

7-7-7-7-7

Bench Press*

*Superset each set of bench with a 1:00 KB Front Rack hold (53/35) or (70/53)

-Rest as Needed between sets-

(Score is Load)