Stay at Home Day 70
Announcements
1 on 1 Schedule is live on wodify. Email [email protected] to reactivate / sign up for membership, or go to wscf.wodify.com to set it up. You must reserve at least 12 hours ahead of time for 1 on 1s
Wells Street Fitness – HomeWODS
Zoom Meeting Link
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Meeting ID: 261 765 686
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Meeting ID: 261 765 686
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Warm-up
Warm-up (No Measure)
5 Scorpions / Side
:30 Floor Pec Stretch / Side
10 Cow Cat
10 Childs Cobra
5 Table Top Reach throughs /side
:30 Box Shoulder Stretch
:30 Box Dip Stretch
:30 OH Tricep Stretch / Side
:30 Arm Across Chest/Side
3 Rounds
9 1-1/4 Air Squat
7 1-1/4 Sit up
5 1-1/4 Push Ups
Skill
Metcon (No Measure)
3 Rounds
2 TGU/Side
20 Swings
Metcon
Tabata Tuesday #3 (4 Rounds for reps)
Go through the entire list in order 4 times. :20 seconds of work, then :10 rest before moving to the next movement
all w/weight if possible
1- Russian Twists
2- marching glute bridge (weight across hips)
3- candlestick
4- lateral hop over weight
5- OH Reverse Lunge (alt sides each round)
6- SDHP
7- NPUBDL
8- Plank pull throughs