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
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)