Stay at Home Day 36
Wells Street Fitness – HomeWODS
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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)
2 Rounds
:20 AMRAP – Plate toe Taps
:20 Rest
:20 Plate Hop
:20 Rest
:20 Plate Skiers
:20 Rest
2 Rounds
5x 1.25 Squats Regular
5x 1.25 Squats Sumo
5×1/25 Squats Narrow
5x Dive Bomber Pushups
5x Childs to Cobra
10 Pike Shoulder Taps
10 Pike Opp Toe Taps
10 Mountain Climbers
10 Grasshoppers
Skill
Metcon (No Measure)
4 Rounds
GLUTES – 5-7 Tempo Heel Elevated SL Glute Bridges (3331)
QUADS – 5-7 Kneeling Lean Backs – https://www.youtube.com/watch?v=orGZbqwgbzo
HAMMIES – 5-7 Back Rack Stiff Leg Good Mornings
Metcon
Beach Season is Coming! (Time)
From 0-6:00
Beach Builder Ladder
1 Floor Press R + 1 Weighted Sit Up R + 1 Arnold Press R
1 Floor Press L + 1 Weighted Sit Up L + 1 Arnold Press L
2 Floor Press R + 2 Weighted Sit up R + 2 Arnold Press R
2 Floor Press L + 2 Weighted Sit Up L + 2 Arnold Press L
3 Floor Press R + 3 Weighted Sit Up R + 3 Arnold Press R
3 Floor Press L + 3 Weighted Sit Up L + 3 Arnold Press L
4+4+4
5+5+5 ….
From 6:00-11:00
Renegade Row Ladder
1 Row R + 1 Row L + 1 Push Up
2 Row R + 2 Row L + 2 Push Up
3 Row R + 3 Row L + 3 Push Up
4 + 4 + 4
5 + 5 + 5 …
From 11:00-15:00
Booty Blaster Ladder
1 Lunge R + 1 Lunge L + 1 Squat
2 Lunge R + 2 Lunge L + 2 Squat
3 Lunge R + 3 Lunge L + 3 Squat
4+4+4
5+5+5…