Saturday

1
Nov

Saturday

Announcements

Skill Preview 10/27-11/2
Monday – Front Squat
Tuesday – Gymnastics
Wednesday – Sumo Deadlift
Thursday – Hallo-WOD!
Friday – Open 20.3
Saturday – Partner WOD
Sunday – 9:00 AM Burn/10:00 AM Rowing/11:00 AM HYROX WOD

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

2:00 Run

2:00 Bike

2:00 Row

Then move into Teaching Warm-up!

Workout

Metcon (5 Rounds for reps)

“TABATA”

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)

TABATA 2 – Alt. V-Up

TABATA 3 – Plate OH Lunge (45/35)|(25/15)

TABATA 4 – Box Jump (20/16)

TABATA 5 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

Finisher

Warm-up (No Measure)

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 6 MINUTES

5 Clean & Jerk (135/95)

-Rest 5:00-

EMOM x 10 MINUTES

3 Snatch (135/95)

*Move crisply and intentionally. Goal should be perfect mechanics and a manageable pace between each lift.