WODs

Playground Gym – 01-13-20

By 01/12/2020 No Comments

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

Lift
Deadlift
Warm Up
5 Reps @Empty Bar
5 Reps @40%
Work Sets – E3M
3 Reps @50%
5 Reps @ 65%
5 Reps @ 75%
5 Reps or more @ 85%

Skill
Single Box Jumps – 5 Min Practice
3 x 5 Jumps – each leg – build up

Conditioning
For time
21-15-9
Calorie Row
Box Jumps – 30/24 (S), 24/20 (F), 20/16 (H)
Wall Ball – 30/20 (S), 20/14 (F), 14/10 (H)

OR

Accessory Work – Lower Body Max Effort
1). Landmine Linebacker Squats – 4 x 8 Reps

Giant Set
2a). Leg Press – 3 x 8 Reps (heavy)
2 b). Leg Extension – 3 x 12 Reps
2 c). Leg Curl – 3 x 12 Reps
*rest approx 90 seconds then repeat triplet 3 times
3). Alternating Jumping Lunge Steps – 3 x 20 Reps

Steven

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