wodify-daily
Monday November 16

TriPark Strength – At Home Fitness

Warm-up

3:00 Jog

:30 per movement

Arm Circles forward/backward

Quad Stretch into a knee hug

Inch Worms

Lunge w/ a Twist

Broomstick Pass Throughs

Scapula Push-Ups

Strength

-EMOM for 12:00-

Station 1: Single Arm Odd Object OH Walking Lunges x 10/side

Station 2: Single Leg RDL’s w/ Odd Object x 10/side

Station 3: Odd Object Bent Over Row x 10

Station 4: Max Effort Plank Hold

If you find that station 1-3 is taking shorter or longer than :40, adjust your reps down or up.

Metcon

Metcon (AMRAP – Rounds and Reps)

-12:00 AMRAP-

2:00 Run

10 Jump Squats

8 Push-Ups

6 Sit-Ups

Post WOD Stretching

Downward Dog

Pigeon

Couch Stretch

Piriformis

Standing Wall

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