Stay at Home Day 18

8
Apr

Stay at Home Day 18

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)

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)

Accumulate

2:00 in Hand Stand Variation

2:00 in L Sit Variation

https://www.youtube.com/watch?v=PWuBjrN-knY

2:00 in Wall Sit

https://www.youtube.com/watch?v=0ht3KKirRjs

2:00 in RKC Plank

https://www.youtube.com/watch?v=feE0RCgWAUs

2:00 in Reverse Plank Bridge – https://www.youtube.com/watch?v=hW4cbpEaVG0

Metcon

Option 1 (Distance)

Run 15:00 Out

Run 12:00 Back

Option 3 (AMRAP – Reps)

7:00 AMRAP

5 Lusters R

5 Cossack Cleans R

5 Lusters L

5 Cossack Cleans L
Cossack Clean – https://www.youtube.com/watch?v=gBBVk59qR5Q&feature=youtu.be

Luster – https://www.youtube.com/watch?v=L9Gr6fLx2Hg