wodify-daily
03/24/2020

TriPark Strength – At Home Fitness

Warm-up

Runner’s Lunge Matrix

Then…

Jog x 2 lengths of yard

Skip x 2 lengths of yard

High skip x 2 lengths of yard

High Knees x 2 lengths of yard

Butt kickers x 2 lengths of yard

Foot to ceiling x 1 length of yard

Quad stretch x 1 length of yard

Metcon

Metcon (AMRAP – Reps)

3:00 AMRAP

Clean and Jerk
Rest 3 minutes . . . Then . . .

Metcon (AMRAP – Reps)

6:00 AMRAP

2 Swings

2 In and out burpees

4 Swings

4 In and out burpees

6 Swings

6 In and out burpees

8

8

10

10…

Continue adding two reps each time until the 6:00 AMRAP has elapsed
Rest 2 Minutes . . . Then

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

10 Dub taps

15 Air Squats

20 Toe Taps

Post WOD Stretching

Endurance Class

Metcon (3 Rounds for reps)

Every 2 minutes, for 30 minutes

Station 1 – 400 Meter Run OR Run for 1:30 OR 1:30 of Mountain Climbers

Station 2 – 20 Air Squats

Station 3 – 400 Meter Run OR Run for 1:30 OR 1:30 of Mountain Climbers

Station 4 – 20 Sit-Ups

Station 5 – 15 Burpees

* If you can’t complete a movement w/in the two minute cap – modify:

15-20 Air Sqauts

10-15 Sit-Ups

5-10 Burpees

NOTE THE NUMBER OF REPS COMPLETED EACH ROUND

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