Stay at Home Day 29

19
Apr

Stay at Home Day 29

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 (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