WODs

Playground Gym – 01-06-20

By 01/06/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Clean and Jerks

Lift
Shoulder Press – E3M
5/40, 5/55, 3/70, 2/80, 1/90-95, 1/105, 1/110?

Conditioning
On a 5 Min Clock x 4 Sets
600 Meter Row (S), 500 Meter Row (F), 400 Meter Row (H)
10 Burpee over Bar (S)(F), 5 Burpee over Bar (H)
10 S2O – 135/95 (S), 95/65 (F), 65/45 (H)

OR

Accessory – Upper Body Hypertrophy
*20 Reps on Each station x 4 Sets – little to no rest between movements.
20 Bench Press Machine
20 Empty Bar Barbell Curls
20 Cable Tricep Push Downs
20 Empty Bar Strict Shoulder Press
20 Cable Lat Pull Downs (Front)
*rest 2-3 Mins – Repeat x 4

Steven

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