Stay at Home Day 28
Wells Street Fitness – HomeWODS
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Meeting ID: 261 765 686
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Meeting ID: 261 765 686
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Warm-up
Warm-up (No Measure)
10 Sit Thrus/side
5 Hip Circles/side
10 Shoulder taps/side
10 Grasshoppers
10 Mountain Climbers
10 scap push ups
10 cow cat
5 Inchworms
5 scorpions
5 crucifix
5 glute bridge
5 single leg glute bridge
5 leg raises
20 flutter kicks
20 scissor kicks
5 roll back sit ups
5 candle sticks
Skill
Metcon (No Measure)
9:00 Abs
:20 Hollow
:20 Flutter Kicks
:20 Rest
:20 Hollow
:20 Scissor Kicks
:20 Rest
:20 Hollow
:20 Leg Raise + Hip Hike
:20 Rest
:30 RKC Plank
:10 Rest
:30 Right Side Plank
:10 Rest
:30 Left Side Plank
:10 Rest
:20 Penguin Crunch
:20 Crunch
:20 Rest
:20 V Up
:20 Lemon Squeezer
:20 Rest
:20 Jackknife
:20 Russian Twist
:20 Rest
1:00 Plank
Metcon
15:00: Deck of Cards – I (AMRAP – Reps)
Hearts – V- Ups
Diamonds – Reverse Burpees (Weighted if Possible)
Clubs – Cossack Squats (Weighted if Possible)
Spades – Plyo Push Ups (In/out, on to plate, clap, shoulder tap)
Joker – 10 Burpee Broad Jumps
Jack – 11, Queen 12, King 14, Ace 14
Scored by total number of cards completed
if you don’t have a deck you can use the following link to randomly generate cards –
Deck of cards finisher (No Measure)
take your score and subtract from 54 – take the result and thats the number of burpees you must complete