Tuesday

10
Feb

Tuesday

Announcements

2/9-2/15 Skill Preview
Monday – Press
Tuesday – Gymnastics/Mobility
Wednesday – Back Squat
Thursday – FunConditioning/Open Gym
Friday – Power Clean
Saturday – Hero WOD – “Goodman”
Sunday – FunCon

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

EXTENDED RUNNING WARM-UP

200m Jog

into…

2 SETS

50′ Butt Kickers

50′ High Knees

25′ Walking Leg Kicks

25′ Ankle Grab + Bow

into…

3 SETS

(Increase pace each run & each set)

25m Jog

50m Run

75m Run + 25m Jog

(No Measure)

Metcon (Time)

10 SETS

100m Sprint*

*All out effort each run…no gaming it.

-Rest as Needed b/t Sets-

(Score is Slowest Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5×1)

5×1

High Bar Back Squat*

*Perform all sets at the same heavy weight across.

(Score is Weight)

Squat Clean (5×1)

5×1

Squat Clean*

*Perform all sets at same heavy weight across.

(Score is Weight)