Tuesday

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 – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.

B. 60:00 GPP

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-

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed