Stay at Home Day 107

7
Jul

Stay at Home Day 107

Wells Street Fitness – HomeWODS

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Zoom Meeting Link

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https://zoom.us/j/261765686

Meeting ID: 261 765 686

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Meeting ID: 261 765 686

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

Warm-up

Warm-up (No Measure)

2 Rounds

:20 AMRAP – Plate toe Taps

:20 Rest

:20 Plate Hop

:20 Rest

:20 Plate Skiers

:20 Rest

2 Rounds

5x 1.25 Squats Regular

5x 1.25 Squats Sumo

5×1/25 Squats Narrow

5x Dive Bomber Pushups

5x Childs to Cobra

10 Pike Shoulder Taps

10 Pike Opp Toe Taps

10 Mountain Climbers

10 Grasshoppers

Skill

Metcon (No Measure)

4 Rounds

GLUTES – 5-7 Tempo Heel Elevated SL Glute Bridges (3331)

QUADS – 5-7 Kneeling Lean Backs – https://www.youtube.com/watch?v=orGZbqwgbzo

HAMMIES – 5-7 Back Rack Stiff Leg Good Mornings

Metcon

Beach Season is Coming! (Time)

From 0-6:00

Beach Builder Ladder

1 Floor Press R + 1 Weighted Sit Up R + 1 Arnold Press R

1 Floor Press L + 1 Weighted Sit Up L + 1 Arnold Press L

2 Floor Press R + 2 Weighted Sit up R + 2 Arnold Press R

2 Floor Press L + 2 Weighted Sit Up L + 2 Arnold Press L

3 Floor Press R + 3 Weighted Sit Up R + 3 Arnold Press R

3 Floor Press L + 3 Weighted Sit Up L + 3 Arnold Press L

4+4+4

5+5+5 ….

From 6:00-11:00

Renegade Row Ladder

1 Row R + 1 Row L + 1 Push Up

2 Row R + 2 Row L + 2 Push Up

3 Row R + 3 Row L + 3 Push Up

4 + 4 + 4

5 + 5 + 5 …

From 11:00-15:00

Booty Blaster Ladder

1 Lunge R + 1 Lunge L + 1 Squat

2 Lunge R + 2 Lunge L + 2 Squat

3 Lunge R + 3 Lunge L + 3 Squat

4+4+4

5+5+5…