wodify-daily
Friday December 4
TriPark Strength – Open Gym OUTSIDE
Strength
Tempo Bench Press
Two seconds to go down. No Pause at the bottom. Explode Up. Pause for one second at the top.
-3 Sets-
Tempo Bench Press x 10 reps
slow and controlled :02 descent, no pause in the bottom position, then explode the barbell up as quickly as you can, pause for :01 at the top
Rest 2-3 minutes between sets
Metcon
Metcon (Time)
-4 Rounds-
500m Row
20 KB Swings
30 Double Unders
Strength
Back Squat
In 15 minutes or less…
Establish a 3-RM Back Squat
Rest 3 minutes and then…
One set of:
Back Squat x 10 reps @ 80% of today’s 3-RM
Metcon
Metcon (Time)
-For Time-
1,000m Row
Rest 2:00
800m Row
Rest 1:30
500m Row
Rest 1:00
250m Row
Rest :30
100m Row
Rest until fully recovered,
then…
-For Time-
1 Mile Run
Record your finishing time after the 100m row
1-Mile Run (Time)
Max Effort 1-Mile Run
