Wednesday
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 – NC30
Warm-up
Warm-up (No Measure)
EMOM x 4 MINUTES
MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges
MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts
Into …
AMRAP x 3 MINUTES
50m Run
5 Plate Ground to Overhead
5 Plate Floor Press
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS
:20 MAX Cal. Bike
:40 Recovery Bike
-No Additional Rest b/t Sets-
(Score is Total Number of Calories)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run
(Score is Rounds + Reps)
***HOME VERSION***
5 SETS
:20 MAX Distance Run
:40 Recovery Jog
-No Additional Rest b/t Sets-
(No Measure)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run
(Score is Rounds + Reps)