WODs

Playground Gym – 01-16-20

By 01/15/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
150 Meter Row
10 Walking Lunge Steps w/ 10 lb Plate OH
15 Empty Bar Front Squats

Lift
Back Squat
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%

Conditioning
For time
1200 Meter Row
30 Back Squats @ 50%
rest 2 Mins
then
1000 Meter Row
20 Deadlifts – same weight
rest 2 mins
then
800 Meter Row
10 Power Cleans – same weight

OR

Accessory – Lower Body Hypertrophy
Super Set
1a). Trap Bar Deadlift – 20 Reps
1b). Trap Bar Walking Carry – 40 Ft

*rest 2 mins after couplet – repeat 5 times
2). Dimel Deadlifts – 50 Reps

3). 20 Meter Prowler Push – E2Ms x 10

Steven

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