Wednesday

4
Feb

Wednesday

Announcements

Friends and Family Week Skill Preview
Monday – Squat / Row
Tuesday – Gymnastics
Wednesday – Deadlift
Thursday – Conditioning
Friday – Press (WINTER PARTY)
Saturday – Partner WOD
Sunday – FunCon

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND (3:30 MIN CAP)

5/5 SA Strict Press w/:02 pause overhead

5/5 SA Upright High Pulls

5 Cal. Row

5 Up-Downs

1 ROUND (3:30 MIN CAP)

5/5 SA Strict Press*

10 KB Sumo Deadlift High Pulls

5 Cal. Row

5 Burpees

*Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6/6 KB Strict Press*

6 KB Sumo Deadlift High Pulls

-Rest 2:00-

AMRAP x 6 MINUTES

8/6 Cal. Row

6 Burpees

*Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position with a KB or DB

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Hollow Rocks

10 Superman Rocks

5/5 Single Leg Romanian DL

(No Measure)