Stay at Home Day 62

24
May

Stay at Home Day 62

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

While murph is tradition, keep your current level of fitness in mind when strategizing for this workout. If you have not been training regularly, or have not been doing pull ups since the stay at home began, scale the reps or movements accordingly. We will be back in the gym soon, and no one wants to get hurt right before the gym reopens.

Train smart, have fun, and be safe!

Warm-up (No Measure)

TABATA Warm UP

4 Rounds of each movement, beat your score each round

High Knees

Butt Kicks

Shoulder Taps

Mountain Climbers

:30 Couch Stretch/position/leg

:30 Pigeon/Leg

5x Down / Up Dog

5x Cow Cat

:30 Wall Slide

:30 Wall Angels

:30 Shoulder CAR/Side

5 Kang Squats

5 Russian Baby Makers

5 Sumo Squats

5 Narrow Squats

Metcon

MURPH at Home (Time)

Run 1 Mile

Substitutes

Accumulate 400 Reps of the following in any combination

Jumping Jacks, Plate Toe Taps, Double Unders, High Knees, Butt Kicks, Mountain Climbers

Then

100 Pull Ups – Alternatives – Sumo Deadlift High Pulls, Renegade Rows, KB Swings, KB Cleans, KB Snatches

200 Push Ups

300 Air Squats

Break up the reps in any manner 5-10-15, 10-20-30 ets. Wear A weight vest for RX+

Then

Run 1 Mile

Substitutes

Accumulate 400 Reps of the following in any combination

Jumping Jacks, Plate Toe Taps, Double Unders, High Knees, Butt Kicks, Mountain Climbers

Most common method

Advance athletes – 20 rounds of 5 pull, 10 push, 15 squat

Intermediate Athlete – 15 Rounds of 5/10/15

Beginner Athlete – 10 Rounds of 5/10/15

Beginners may also substitute sit ups for pull ups and complete rounds of 5 Push Ups, 10 sit ups, and 15 squats