Stay at Home Day 71

2
Jun

Stay at Home Day 71

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

View Public Whiteboard

Zoom Meeting Link

Join Zoom Meeting

https://zoom.us/j/261765686

Meeting ID: 261 765 686

One tap mobile

+13126266799,,261765686# US (Chicago)

+19292056099,,261765686# US (New York)

Dial by your location

+1 312 626 6799 US (Chicago)

+1 929 205 6099 US (New York)

+1 346 248 7799 US (Houston)

+1 669 900 6833 US (San Jose)

+1 253 215 8782 US

+1 301 715 8592 US

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 (Time)

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

Calves – 12-15 Tempa Calf raises/le3 ( 1331)

Metcon

DT Ladder (Time)

21-15-9-15-21

DB DL

DB HPC

DB S20

21-15 with Right Arm

9 – Athlete Choice

15-21 with Left Arm