Stay at Home Day 28

18
Apr

Stay at Home Day 28

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)

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 –

https://www.random.org/playing-cards/?cards=1&decks=1&spades=on&hearts=on&diamonds=on&clubs=on&aces=on&twos=on&threes=on&fours=on&fives=on&sixes=on&sevens=on&eights=on&nines=on&tens=on&jacks=on&queens=on&kings=on&bjoker=on&rjoker=on&remaining=on

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