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
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