wodify-daily
Wednesday July 22

TriPark Strength – At Home Fitness

Warm-up

:30 For Each Movement

High Knees

But Kickers

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion

Cat/Dog

Then:

10 lying leg lifts per side

10/10 lying hip circles

2 Rounds

10 Air Squats

10 Deep Lunges

Strength

5 Sets

Split Squat x 5 each leg

Cossack Squats x 10

Left + right = 1 rep

10 See The Light Sit-Ups

Metcon

Metcon (AMRAP – Reps)

10:00 – AMRAP

100m Sprint (Sprint for 30 Seconds)

3 Squats

3 Push-ups

100m Sprint (Sprint for 30 Seconds)

6 Squats

6 Push-ups

100m Sprint (Sprint for 30 Seconds)

9 Squats

9 Push-ups

100m Sprint (Sprint for 30 Seconds)

Continue to add 3 reps to the Squats and Push-Ups until the end of 10:00.

*do not add your run as apart of your reps…only add up how many total squats and push-ups you completed.

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

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