WODs

Playground Gym – 01/10/21

By 01/09/2022 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds
200 Meter Run or 250 Meter Row
5 Empty Bar Complex
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to OH

Lift #1
15 Mins to find a 1 Rep Max
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to OH

*Go right into Lift #2 after 15 Min Clock expires

Lift #2
10 Mins to find a 10 Rep Max
1 Overhead Squat

Conditioning
Every 2 minutes for 16 minutes (4 rounds):
Minutes 1 – 2
Front Rack Barbell Walking Lunge 25 ft 75/55 (H), 95/75 (F), 135/95 (S)
8 Bar Facing Burpees
Minutes 3 – 4
Overhead Walking Lunge 25 ft 75/55 (H), 95/75 (F), 135/95 (S)
5 Pullups (H), 5 Chest 2 Bar (F), 4 Bar Muscle-Ups (S)

Steven

About Steven