20200629

28
Jun

20200629

Wells Street Fitness – HomeWODS

View Public Whiteboard

Metcon

Metcon (Time)

Zoom Meeting Link

Join Zoom Meeting

https://zoom.us/j/261765686

Meeting ID: 261 765 686

One tap mobile

+13126266799,,261765686# US (Chicago)

+19292056099,,261765686# US (New York)

Dial by your location

+1 312 626 6799 US (Chicago)

+1 929 205 6099 US (New York)

+1 346 248 7799 US (Houston)

+1 669 900 6833 US (San Jose)

+1 253 215 8782 US

+1 301 715 8592 US

Meeting ID: 261 765 686

Find your local number: https://zoom.us/u/apAZ4Zq4m

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