Stay at Home Day 32

23
Apr

Stay at Home Day 32

Wells Street Fitness – HomeWODS

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Zoom Meeting Link

Join Zoom Meeting

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)

10:00 of SLIPS practice

Scales (see video)

L Sits (Pulses/Holds)

Inversions (Inverted Burpees, Wall Walks, Head Stands, Hand Stands)

Planks (Accumulate 2:00)

Stretching (Accumulate 4:00 athletes Choice)

SCALES – https://www.crossfit.com/190306)

L-SIT –

https://www.youtube.com/watch?v=q4Et783ayZs

https://www.youtube.com/watch?v=_HbccxgnCg0&feature=emb_rel_end

INVERTED BURPEE – https://www.youtube.com/watch?v=M6_nkTKhaFY&feature=emb_rel_end

Metcon

Wells Street Chaos (No Measure)

Inspired by the “Chaos” event at the 2018 CrossFit games (linked below), this workout won’t be announced until just before it starts during class, so you have to be ready for anything.

If you are working out separate from the zoom classes, there is an alternate workout below, but your’e missing out on the fun!

https://www.youtube.com/watch?v=dvjFEPwDkBI&t=2320s

Out of class option

12 Days of CrossFit (Time)

12 Rounds For time:

1 Inverted Burpee

2 Split Jumps (each leg)

3 SA DB Push Press

4 V-Up

5 SA DB Hang Power Cleans

6 Push ups

7 Suitcase DB Deadlifts

8 Swings

9 Air Squats

10 Lunges (10 each side)

11 Sit Thrus

12 oz. Beer (if you don’t want to drink do 12 burpees)

Just like the song “12 Days of Christmas”, start with one handstand push up. Round two starts with two box jumps and then one HSPU. Round three is the three Push Press, two box jumps, and then one HSPU (and so on)