WODs

Playground Gym – 01/13/22

By 01/12/2022 No Comments

Warm Up
Mobility and Line Drill
then
3 Rounds
250 Meter Row / Run
10 Empty Bar Back Squats
5 Empty Bar Shoulder Press

Lift
Back Squat – 4×5@65-75% – E2M

Rotating E2Ms x 3 Sets (12 Min Total)
Min #1 – Shoulder Press – 5 RM
Min #2 – Hand Release Deadlift – tough 5 Reps

Conditioning
For time: (22 Min Cap)
Assault Bike 50/40 calories
20 Double Unders or 20 Jumping Jacks (H), 35 DU’s (F), 50 DU’s (S)
8 Wall Walks (H), 12 WW’s or 30 HSPU’s (F), 50 HSPU’s (S)
20 Double Unders or 20 Jumping Jacks (H), 35 DU’s (F), 50 DU’s (S)
50 Wall Ball Shots 14/10 (H), 20/14 (F)(S)
20 Double Unders or 20 Jumping Jacks (H), 35 DU’s (F), 50 DU’s (S)
25 Band Assisted Pullups (H), 30 Pulllups (F), 50 C2B’s (S)
20 Double Unders or 20 Jumping Jacks (H), 35 DU’s (F), 50 DU’s (S)
Assault Bike 50/40 calories

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