WODs

Playground Gym – 01/11/22

By 01/10/2022 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats

Conditioning – Part A
3 alternating sets of: (Supersets)
10, Feet Elevated Ring Rows (2121 tempo)
*does not need to be unbroken
Rest 1 minute
10 Bent-Over Barbell Rows (2121 tempo)
Rest 1 minute

*Rest 5 Mins then Part B

Conditioning – Part B
3 alternating sets of: (Supersets)
Active Bar Hang for Max Duration
*10 secs from failure
Rest 30 seconds.
Farmers Walk for 90 seconds Max Distance @ 53/35 lbs
*50ft turn around; cannot run

Rest 3 minute between Supersets

Conditioning – Part C
E4Ms x 2
30 Abmat Situps (F)(H), 20 GHD Sit-ups (S)
6 Wall Walks L1, 15 Kipping HSPU’s L2, 25 Kipping HSPU’s L3
*3 min cap per set

*Right into Part D

Conditioning – Part D
E4Ms x 2
25/20 Cal Row (F)(H), 30/24 Cal Row (S)
25 Double Unders or 25 Jumping Jacks (H), 50 DU’s (F), 100 DU’s (S)
*3 min cap per set

Steven

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