WODs

Playground Gym – 01-10-20

By 01/09/2020 No Comments

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

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

Conditioning
4 Rounds for time
25 Bench @50%
25/20 Calorie Assault Bike

OR

Accessory- Upper Max Effort
A) Strict Pull Ups – 4 x Max Reps
B) Dips- 4 x Max Reps
C) Seated Alternating DB Presses – 4 x 10 Reps
D) DB Row – 4 x 10 Reps (each arm)

Steven

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