Saturday

24
Jan

Saturday

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Lunges

5 Push-Up to Pike

10 Groiners

2 ROUNDS…

10 Up-Downs

10 Jumping Squats

20 Shoulder Taps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Thrusters (135/95)|(95/65)

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Row or Walk

3:00 Foam Rolling Quads

3:00 Foam Rolling Upper Back

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice Bar Muscle-Up Skill*

*Goal for today’s session is to practice without any other additional work. Work on quality sets or connecting reps. Keep the volume manageable and the quality of movement high. For those with great BMU skill…

5:00 Max Meters Row

5:00 Max BMU

5:00 Max Meter Row

(No Measure)