WODs

Playground Broward – 01-21-20

By 01/20/2020 No Comments

Warm Up

Mobility and Line Drills

then

3 Rounds NFT

10 Calorie Assault Bike

10 Empty Bar Hang Power Clean

10 Empty Bar Strict Shoulder Press

Lift

Shoulder Press 

Warm Up

5 Reps @Empty Bar

5 Reps @40%

5 Reps @50%

Work Sets – E3M

3 Reps @70%

3 Reps @80%

3 or more Reps @90%

Skill

Wall Walks or Handstand Work – 5 Mins 

Conditioning

15 Min AMRAP

25/20 Calorie Row

12 HSPUs (S), 6 HSPUs (F), 12 Push Ups

6 Power Cleans – 155/105 (S), 95/65 (F), 65/45 (H)

6 Burpee over Bar (S)(F), 6 Burpees (H)

Extra Credit

Toe 2 Bar – 3 x Max Unbroken Sets

OR

Accessory –  Upper Body Hypertrophy

4 Rounds 

25 Landmine Press (each side)

25 Wide Grip Lat Pull Down

25 Bench Machine

25 Empty Barbell Curls

25 Cable Tricep Push Down

25 Heavy DB Shrugs

Rest 2 Mins – Repeat 

Steven

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