WODs

Playground Gym – 01-09-20

By 01/08/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
150 Meter Row
15 Empty Bar Back Squats

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

Skill
Double Unders – 5 Min Practice

Conditioning
20 Min AMRAP
“Ladder”
5-10-15-20-25-30-35-etc……
Wall Ball – 30/20 (S), 20/14 (F), 14/10 (H)
Double Unders x 5 (S), x 2 (F), Single Unders x 5 (H)

OR

Accessory – Lower Body Hypertrophy
*20 Reps on Each station x 4 Sets – little to no rest between movements. After completed entire circuit take a 2-3 Min Rest
20 Leg Press
20 Barbell Arched Back Good Mornings
20 Leg Extension
20 Leg Curls
20 Alternating Lunge Steps
*rest 2-3 Mins – Repeat x 4

Steven

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