wodify-daily
Wednesday December 23
TriPark Strength – At Home Fitness
Warm-up
3:00 Conversational Pace Jog
Deep Lunge x :30/side
Hamstring Pulses x :30/side
Shin to Box Stretch x :30
Cat/Camel x :30
Active Scorpion x :30
Lateral Plank Walk x :30
Squat Hold x :30
Strength
Metcon (AMRAP – Reps)
-EMOM for 16:00-
Station 1: Pike Position or Plank Hold
Station 2: Leg Lifts over an Object
Station 3: Max Air Squats
For each station you will work for :40 total
Keep a running total of max air squats
Metcon
Metcon (3 Rounds for reps)
-Tabata-
:20 Work, :10 Rest
5 Rounds
Gorilla Squats
English Burpees
Rest 1:00
8 Rounds
Max Effort Plate or Curb Hops
Keep a running total of all three movements to enter into wodify.
Post WOD Stretching
Couch Stretch
Banded Hamstring
Banded Iron Cross
Scorpion
Piriformis
