wodify-daily
Friday July 10
TriPark Strength – At Home Fitness
Warm-up
Runner’s Lunge Matrix x 10 each
Planking Ankle Stretch x 1:00
Ankle Circles x 10 each foot and each direction
Knee Circles x 10 each way
Hip Circles x 10 each way
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
TIME CAP 13:00
REST 3:00 AFTER MILE AND THEN GO INTO 1:00 MAX TESTS
Metcon (4 Rounds for reps)
1:00 Push-Ups x Max Reps
Rest 1:00
1:00 Sit-Ups x Max Reps
Rest 1:00
1:00 Burpees x Max Reps
Rest 1:00
1:00 Wall Sit x Max Effort
Strength
Jerk
Push Jerk or Split Jerk
EMOM for 12:00
Jerk x 2
These can be either a split jerk or a push jerk
Post WOD Stretching
Standing Wall
Standing Quad Stretch
Butterfly Stretch
Cobra