wodify-daily
Thursday July 2
TriPark Strength – At Home Fitness
Warm-up
1:00 – Jogging Around Square
:30 – High Knees
:30 – Butt Kickers
:30 – Skip
:30 – High Skip
1:00 – Burpees
Deep Lunge x :30 Each Leg
Plank Hold x :30
Hurdler Stretch x :30
Mountain Climbers x :30
Bottom Of Squat Hold x :30
Strength
Tempo Pausing Squats x 5
Bird Dog Hold x :30-1:00 for each side
Pike Push-Ups x 5
Hollow Hold (or modification) x :30-1:00
Metcon
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Squats (add weight to make harder)
Spiderman
:30 Fast Feet after every set of Spidermans
Post WOD Stretching
Sanding Calve Stretch – R/L
Standing Hamstring – R/L
Deep Lunge – R/L
Scorpion – R/L
Iron Cross – R/L