Stay at Home Day 2

23
Mar

Stay at Home Day 2

Announcements

MetCon Preview
Monday –  18.2Ish
Tuesday – Tabata Tuesday
Wednesday – 20.4 @ Home
Thursday – RUUUUNNNNN
Friday – Leg Destruction
Saturday –
Sunday –

Wells Street Fitness – HomeWODS

View Public Whiteboard

Zoom Meeting Link

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

Daily Challenge

Warm-up (No Measure)

Accumulate 5:00 in the bottom position of a squat throughout the day

No rounded backs, perfect position

Hips slightly below knees

feet flat

knees tracking over pinkie toes

chest up

back flat

feet shoulder width

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 (No Measure)

3 Rounds

Bicep 7s

7 Bottom half curls

7 Top half curls

7 full curls

6/8 reps per leg pistol var.

Reverse Lunge

Reverse couch lunge

Reverse shoelace lunge

Ankle Hook Pistol

SL Candlesick (Down/up/or both)

Pistol

Weighted Pistol

Metcon

Tabata Tuesday (AMRAP – Reps)

:20 on :10 off x 32

1 – Push Ups

2 – DB C&J Right

3 – Plank

4 – DB C&J Left
Score by sum of lowest round for each movement i.e

Lowest Push Up round = 10

Lowest C&J R Round = 7

Lowest C&J L Round = 9

*Plank unscored

Total Score = 26