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