wodify-daily
Wednesday March 25, 2020

TriPark Strength – At Home Fitness

Warm-up

Small Arm Circles x 10 forward/back

Big Arm Circles x 10 forward/back

Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Game: Grab a chair and hold one leg over the seat in a locked out position. As soon as your leg drops and hits the object you owe 10 mountain climbers and 10 jumping jacks. Switch legs and repeat.

Lying shoulder pulses in a Y, T, W position x 10 each

Strength

Towel Strength

3-4 Rounds x 10 reps each

Curtsey Squats

Serve the Platter

Lat Pull. Downs

Hamstring Curls

Rest :20-:25 between each round

Metcon

Metcon (4 Rounds for reps)

Every Minute On the Minute (EMOM) for 16:00 (4 Rounds total)

Station 1: 0:30 – 0:45 run

Station 2: Single Arm Snatches x :45**

Station 3: Heavy Farmer’s Carry x 1:00

Station 4: Rest

** This is your score in Wodify. Keep track of your completed snatches every round.

Post WOD Stretching

Standing Hamstring

Forearm Stretch

Child’s Pose

Iron Cross

Cat/Camel x 10 total

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