Stay at Home Day 29
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 (AMRAP – Reps)
KB FLOW
1 KB Clean + 1 KB FS + 1 KB Jerk+ 1 KB Snatch + 1 KB OHS (scale to OH R Lungs) on the right side
Repeat 1 +1 + 1 + 1 + 1 on the left side
Then
2+2+2+2 Right
2+2+2+2 Left
3+3+3+3…..
Continue for 12:00
Metcon
Monday Madness (AMRAP – Reps)
20:00 EMOM
Minute 1 – KB/DB Squat Clean
Minute 2 – Tiger Bend Push Up
Minute 3 – KB/DB SA Push Press
Minute 4 – Burpee
Minute 5 – Rest
Start at a # that you can complete comfortably in :40, add 2 reps per movement each round. Rx start at 14
Tiger Bend Push UP – https://youtu.be/FU_5LPjtjus?t=181