Stay at Home Day 1

29
Mar

Stay at Home Day 1

Wells Street Fitness – HomeWODS

View Public Whiteboard

Zoom Meeting Link

https://us04web.zoom.us/j/655169126

Warm-up

Warm-up (No Measure)

5x inchworm

5x Downdog/Updog

5x Childs/cobra

5x cow/cat

5x pike push ups

5x scorpion/side

5x crucifix/side

5x double leg glutei bridge

5x single leg glutei bridge/side

5x roll back sit ups

5x candle sticks (SL if possible)

5x Kang Squats

5x Russian Baby makers

:30 pigeon pose/leg

:30 couch stretch/position/leg

Skill

Metcon (Weight)

5 Rounds-

:30s Floor Press (R)

:30s Floor Press (L)

:30s Bent Over Row (R)

:30s Bent Over Row (L)
If weight is light, create negative movement. If heavy, drop reps and focus on strength.

Metcon

HomeWorkout6+6 (AMRAP – Rounds and Reps)

HomeWorkout6+6

6min Amrap

-15 x Weight Overhead (Snatch/Clean+Jerk/Plate GTO)

-15 x Weighted Sit ups

– 5 x Jumping Air Squat

2min Recovery (Must complete 1min in plank)

6min Amrap (beat your score)

-15 x Weight Overhead (Snatch/Clean+Jerk/Plate GTO)

-15 x Weighted Sit ups

– 5 x Jumping Air Squat

Daily Challenge

Warm-up (No Measure)

Push Up Complex

4 Rounds

5 Push Ups

:10s Hold at Bottom

5 Push Ups

:10s Hold at Top

5 Push Ups

Scale to use an elevated surface (table/bench/couch) if necessary