11
Nov
Tuesday
Announcements
Skill Preview 11/11-11/17
Monday – Front Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.6
Saturday – Partner WOD
Sunday – 9:00 AM Burn/10:00 AM Rowing/11:00 AM HYROX WOD
Upcoming –
11/20 – Mustache WOD
11/24 – McNeil WOD
Wells Street Fitness – NC60
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)
P2 —> DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster
(10:00 Cap)
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (3 Rounds for time)
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-