16
Mar
Tuesday
Announcements
Skill Preview (3/16-3/22)
Monday – Deadlift
Tuesday – Back Squat
Wednesday – Clean and Jerk
Thursday – FunCon (3×10:00 Wods)
Friday – Press
Saturday – Engine Builder
Sunday – FunCon (Murph Prep)
Wells Street Fitness – NC60
Warm-up
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
1:00 Bike
*Warm should be performed with a light-moderate DB…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)