20200629
Wells Street Fitness – HomeWODS
Metcon
Metcon (Time)
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Meeting ID: 261 765 686
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Meeting ID: 261 765 686
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Warm-up
30-20-10
High Knees
Butt Kicks
Shoulder Taps
Flutter Kicks
:30/Side 90/90 Stretch
:30/Side Pretzel Stretch
:30/Side Down Dog (Calf Focus)
:30 Down Dog (Ham Focus)
5 Lizard Lunge/Sky Reach
:20 Samson Lunge/side
:20 Pigeon/side
5 Knee Circles / direction
5 Split Squats/Side
5 Sumo Squats
Skill
Metcon (No Measure)
4 Rounds
10 Side to Side Push Up Var
5 – 8 Knee Supported Rows/Arm
8-10 Pike Push up Var
5-8 Reverse Flys/Arm
Metcon
Bergeron Beep test at Home 2 (AMRAP – Reps)
EMOM
7 Burpees
7 Thrusters
7 SDHP
Continue until failure (10:00 Minimum)
If you fail before 10:00 take 1:00 rest then resume at 6 reps per movement