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Monday March 30, 2020

TriPark Strength – At Home Fitness

Warm-up

6:00

1:00 of jogging around the yard or high knees

1:00 of jump rope or dub/single taps

Then…

5 inch worms

5 behind the neck snatch grip presses

5 behind the neck snatch grip presses in a ¼ squat

5 Sott’s presses

5 continuous jumping squats with broomstick/barbell on back rack

10 Cossack squats (5 on each side with broomstick on back rack)

5 hang muscle snatches

Strength

Hang Snatch + Snatch + OHS

Every 1:30 for 8 sets

Hang Snatch + Snatch + 2 Overhead Squats

If you have a barbell, build as you want or stick with a PVC pipe or broomstick

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Post WOD Stretching

Deep Lunge

Pigeon

Downward Dog

Thread the Needle

Scorpion

Iron Cross

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