wodify-daily
Wednesday July 29

TriPark Strength – At Home Fitness

Warm-up

400m Run

2 Rounds

Calve Rotations x 5 Each leg

Planking Ankle Rotations x 10

Plank to Bottoms Up Squat x 5

THEN

2 Rounds

Lateral Banded Walks (in quarter squat) x 10 (each way)

Monster Walks (in quarter squat) 10 each way (front and back)

Banded Fire Hydrants x 5 Each Leg

Banded Squats x 10 Each Leg

Strength

4 Sets

9 Air Squats + 6 Tempo Squats +

3 Jumping Squats

Tempo = 3 Seconds Down

Metcon

Metcon (Time)

For Time

800m Run

30 Sit-Ups

20 Planking Leg Raises (double count)

30 Sit-Ups

800m Run

Post WOD Stretching

Deep Lunge

Pidgeon

Lying Piriformis

Iron Cross

Scorpion

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