Tuesday

2
Dec

Tuesday

Announcements

Skill Preview – 12/2-12/8
Monday – Power Clean
Tuesday – Gymnastics
Wednesday – SKWATS
Thursday – Conditioning
Friday – Deadlift
Saturday – Partner Saturday (Bring a Buddy)
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (5 Rounds for weight)

5 SETS

2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans

-Rest as Needed b/t Sets-

*Start moderate-heavy and build to heavy set of the complex

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 PVC Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

100′ HS Walk*

*5′ increments, Open standards apply.

Metcon (No Measure)

ABATA

:20 on / :10 off for 8 sets

L-Sit

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed