WODs

Playground Gym – 01-06-20

By 01/05/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
150 Meter Row
15 Russian KB Swings

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

Skill
Handstand Push Up – 5 Min Practice

Conditioning
For time
21-15-9
Deadlifts – 225/155 (S), 185/135 (F), 135/95 (H)
Handstand Push Ups (S)(F), Push Ups (H)

OR

Accessory Work – Lower Body Max Effort

A) Safety Squats – 4 x 6 Reps

B) DB Romanian Deadlift – 4 x 12 Reps

C) DB Rear Elevated Foot Split Squats – 4 x 10 Reps

D) Standing Banded Ab Crunches – 4 x 20 Reps

Steven

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