4
Nov
Tuesday
Announcements
Skill Preview 11/3-11/9
Monday – Back Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.5
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 – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Plate Deadlifts
10 Plate Curls
10 Plate Front Squats
10 Plate Presses
Strength
Metcon (Weight)
3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
-Rest 1:30 b/t Sets-
Workout
Metcon (3 Rounds for reps)
TABATA
8 SETS, :20 WORK / :10 REST
TABATA 1 – Plate G2OH (45/35)
TABATA 2 – Plate Gun Hold
TABATA 3 – Plate Thruster
-1:00 Rest b/t Tabatas-